4.3 Friday | Gym
We drive the heart rate up with a quick 12 minute HIIT.
Followed by an accessory bicep and tricep workout. Its quick, its fun! Lets go!
Warm Up
WALKING
5 Minutes
Perform cardio of your choosing
STAR STRETCH
30 seconds
CIRCLE ARM SWING
30 seconds
Alt directions
INCHWORM
30 seconds
Treadmill HIIT Circuit 1 — 4X
Note- This block will take about 8 minutes. See if you can continue to hold or increase your speed in your sprint
EQUIPMENT
TREADMILL
EXERCISES
30 seconds JOG TREADMILL
30 seconds SPRINT
60 seconds WALKING
Repeat 4 rounds
jog
30 seconds
Choose a speed you can maintain for 60 seconds
SPRINT
30 seconds
As fast as possible
WALKING
60 seconds
Option to walk or stand on the side of the machine and rest
Superset 2 — 3X
Note- These should be your heaviest two movements in todays workout. Perform back to back, rest 30 seconds between rounds.
EQUIPMENT
MINIBAR
CABLES
EXERCISES
10 reps EZ BICEP CURL
10-12 reps TRICEP PUSHDOWN SHORT BAR
30 seconds Rest
EZ BAR bicep curl
10 reps
Moderate-Heavy
Option to use a pair of DBs if desired
TRICEP PUSHDOWN SHORT BAR
10-12 reps
Moderate-Heavy
Press down to full lockout of elbows
Circuit 3 — 3X
Note- Perform movements back to back. Resting 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
MAT
LANDMINE
BENCH/BOX
EXERCISES
8-10 reps LANDMINE SIDE SQUAT PRESS Left Side
8-10 reps LANDMINE SIDE SQUAT PRESS Right Side
12-Failure reps CHEST PRESS IN FLOOR BRIDGE
12-Failure reps TRICEP DIPS
30 seconds Rest
LANDMINE SIDE SQUAT PRESS
8-10 reps Left side
8-10 reps Right side
The rotation begins in your feet, knees and then hips while you simultaneously press
chest press in floor bridge
12-Failure reps
Keep ribs tucked In this position, dont over arch your back and remove the core portion of this exercise
tricep dips
12-Failure reps
Elbows stay near to your sides. Modify by bending your knees and walking your feet below you
Superset 4 — 3X
Note- Perform movements back to back. Resting 30 seconds between rounds.
EQUIPMENT
CABLE
EXERCISES
12 reps CABLE CRUNCH
12 reps SIDE PLANK HIP LIFT & LOWER left side
12 reps SIDE PLANK HIP LIFT & LOWER right side
30 seconds rest
CABLE CRUNCH
12-Failure reps
Rounding through your spine, gentle exhale as you crunch down
side plank hip lift & lower
12 reps left side
12 reps right side
Exhale as you lift the hip
Cooldown
SHOULDER STRETCH + HIGH ELBOW
30 seconds Alt arms
CAT COW
30 seconds
SCORPION STRETCH
30 seconds Alt directions
THREAD THE NEEDLE
30 seconds
Alt sides