WEEKLY WORKOUT: Workout #4 For Team 13

If you’ve been mixing things up with workouts #1, #2 and #3 you are going to love (and probably at times, hate) workout #4.

All of these moves will be familiar to you, which means you can really give 110%.  As Irene would say, “Yay”!

The big difference here is that you’re only spending five minutes at a time on the eliptical (or the treadmill or doing whatever cardio you choose).  If you need ideas for cardio to do at home without any equipment, drop me a line at Erin.Kiernan@whotv.com and I’ll give you some suggestions.  Try doing the 20-40 format … go as hard and as fast as you possibly can for 20 seconds, then go at a normal pace for 40 seconds.  Do five cycles – then move on to a resistance round.

Cardio #1                 5 minutes on Elliptical – Use the 40 seconds/20 seconds protocol

Round #1  

Exercise #1               Step Back Lunge with Biceps Curl (10 repetitions each leg)

Exercise #2               Messy Lunges hold 10 lbs. weight 45-seconds

Exercise #3               The Shoulder Sequence (use 5 lbs.):

                                   Lateral Raise, Front Raise, Overhead Press Descending Pyramid

                                    8 of each, 4 of each then 2 of each

Cardio #2                 5 minutes on Elliptical – Use the 40 seconds/20 seconds protocol

Round #2                 perform each exercise 2x         

Exercise #1               Oblique Crunches in TRX (45-seconds)

Exercise #2               Push Ups in TRX (30-seconds)

 

Cardio #3                 5 minutes on Elliptical – Use the 40 seconds/20 seconds protocol

Round #3                

Exercise #1              3-Part Squat Sequence

                                  Hold a 10 lbs. weight in your hands.

Perform 10 squats with an overhead lift; then perform 10 more squats and add a knee lift; continue on performing 10 more lunges add an elegant lunge (curtsey lunge with a side sweep)

Perform all repetitions on both sides

Cardio #4                 5 minutes on Elliptical – Use the 40 seconds/20 seconds protocol

Round 4                   Side Plank Series (perform on both the right and left sides)

Exercise #1              10 Side Plank with feet open

Exercise #2              10 Side Plank with feet stacked

Exercise #3              10 Side Plank hold the top leg up

Exercise #4              *10 Heel Beats (lying on side bring bottom leg to top leg)

Exercise #5              *10 Scissors (top leg moves front first)

*Rest your head on your biceps with an extended arm – maintain a straight line

Stretch – and you’re done!!!


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