Good Morning Everybody. Welcome to Week 4:) We are getting closer and closer to the end and this means that intensity increases. For the next 3 weeks, we will be concentrating more on abs and cardio. We want to build muscles and burn fat faster. The workouts will be divided into AM and PM workouts. AM workout will be your cardio ( 30 min-40 min ) and PM will be weight lifting. Cardio in the morning will help you start your day right and get your metabolism going. If your schedule doesnt let you workout in the morning, do it in the afternoon ( on your lunch break ), FIND TIME FOR IT:) This is all about you, MAKE YOURSELF A PRIORITY.
Workout for today:
AM: 30 min on elliptical, level 9, push yourself. It will be soooo worth it in the end.
PM: Arms and ABS
SUPERSET:
- Jackknife Reach Up 3 sets 20 reps
- Dumbbell Alternate Bicep Curl. 3 sets 12 reps. DID YOU INCREASE YOUR WEIGHTS YET? You are not a beginner any more if you successfully accomplished 3 weeks in the Series. If you never increased your weight lift it means its time NOW. Weight training is supposed to be challenging so it you are lifting the weight thats very easy for you or you can go forever it means IT'S TIME :) A great way to find out if resistance is too easy is to try to do 15 reps, if you can go for more than 15, you should increase it!
SUPERSET:
- Mountain Climbers 3 sets 20 reps
- Bench Dips 3 sets 12 reps
SUPERSET:
- Bicycle Crunch 3 sets 20 reps
- Preacher Curl 3 sets 12 reps
SUPERSET:
- Ball Roll Out 3 sets 20 reps
- Tricep Push Down 3 sets 12 reps
SUPERSET:
- Leg Lifts 3 sets 20 reps
- Push Ups 3 sets 12 reps
HAPPY TRAINING.
xoxo
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