Week 4
Day 1:
Warmup:
Single leg hip bridges – 15x each side
side plank – 45 sec each side
side plank – 45 sec each side
Repeat 3x
Day 1:
Circuit:
Dumbbell Reverse Lunge to curtsy – 10x each side
Dumbbell chest press – 15x
dumbbell Frontal Raises – 15x
mummy hold – 45 sec
Dumbbell chest press – 15x
dumbbell Frontal Raises – 15x
mummy hold – 45 sec
repeat 4x
Day 2:
Warmup:
body weight squats – 20x
Russian twists – 45 sec
Russian twists – 45 sec
Repeat 3x
Day 2:
Circuit:
goblet squat – 20x
Dumbbell alternating bicep curl – 15x each side
Triceps overhead – 15x
dumbbell row – 15x each side
Dumbbell alternating bicep curl – 15x each side
Triceps overhead – 15x
dumbbell row – 15x each side
repeat 4x
Day 3:
Warmup:
lateral bear crawl – 8 steps each side
side Crunches – 20x each side
side Crunches – 20x each side
Repeat 3x
Day 3:
Circuit:
DB goodmornings – 20x
dumbbell shoulder press – 15x
burpees – 15x
triceps sit-ups – 15x
dumbbell shoulder press – 15x
burpees – 15x
triceps sit-ups – 15x
repeat 4x