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:
BW Reverse Lunge – 15x each side
Dolphin push ups – 20x
in & Out Plank Hops – 20x
mummy hold – 45 sec
Dolphin push ups – 20x
in & Out Plank Hops – 20x
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:
BW Single Leg Deadlift to Knee Drive – 15x each side
Standing Diagonal knee drives – 20x each side
Single Leg Climbers – 15x each side
Water Jug row – 15x
Standing Diagonal knee drives – 20x each side
Single Leg Climbers – 15x each side
Water Jug row – 15x
repeat 4x
Day 3:
Warmup:
lateral bear crawl – 5 steps each side
side Crunches – 20x each side
side Crunches – 20x each side
Repeat 3x
Day 3:
Circuit:
Speed skater lunges – 15x each side
snail abs – 20x
burpees – 15x
triceps sit-ups – 15x
snail abs – 20x
burpees – 15x
triceps sit-ups – 15x
repeat 4x