4.3 Friday | Home
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
JOG IN PLACE
5 Minutes
Perform cardio of your choosing
STAR STRETCH
30 seconds
CIRCLE ARM SWING
30 seconds
Alt directions
INCHWORM
30 seconds
HIIT Circuit 1 — 4X
Note- This block will take about 5 minutes. See if you can continue to hold or increase your speed in your sprint
EQUIPMENT
TREADMILL
EXERCISES
30 seconds BURPEE BOX JUMP OVER
15 seconds Rest
30 seconds LONG BAND HIGH KNEES
30 seconds Rest
Repeat 4 rounds
BURPEE BOX JUMP OVER
30 seconds
Choose a speed you can maintain for 60 seconds
LONG BAND HIGH KNEES
30 seconds
As fast as possible
Superset 2 — 3X
Note- Perform back to back, rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
10-12 reps BICEP CURL
12 reps DUMBBELL TRICEP EXTENSION Left Arm
12 reps DUMBBELL TRICEP EXTENSION Right Arm
30 seconds Rest
bicep curl
10-12 reps
Moderate-Heavy
Modify by alternating arms. Avoid swinging the weights
DUMBBELL TRICEP EXTENSION
10-12 reps each arm
Moderate
Keep th elbow fixed, press hand back to full lockout of the elbow
Circuit 3 — 3X
Note- Perform movements back to back. Resting 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
MAT
BENCH/BOX
EXERCISES
8-10 reps WOOD CHOP Left Side
8-10 reps WOOD CHOP 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
MAT
EXERCISES
12 reps DIAMOND CRUNCH
12 reps SIDE PLANK HIP LIFT & LOWER left side
12 reps SIDE PLANK HIP LIFT & LOWER right side
30 seconds rest
DIAMOND CRUNCH
12 reps
Gentle exhale as you crunch up
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