Your week 4 metabolic workout is here! I’ve appreciated the feedback over the past 4 weeks. I hear many of you are enjoying the challenge of these short, but intense workouts! In fact, I hear quite of few of you enjoy doing them on your lunch breaks. Thank you for the feedback.
This week we are keeping the new circuit you learned last week (circuit #2) and progressing a couple of exercises in circuit #1.
As a reminder, you will do each circuit for 10 minutes (creating a 20 minute metabolic workout). You build in the rests when you need them in between the exercises.
HERE’S THE WEEK #4 WORKOUT
Do each circuit for 10 minutes.
Warm-up your body with at least 5 minutes of active stretching, walking, etc
(NEW) CIRCUIT #1:
Set a timer and complete as many rounds as possible in 10 minutes – do not take planned rest periods, but rest when you need to between exercises.
- 1. Reverse Lunge with Bicep Curl (Alternate Legs), option for forward lunge – 12 times
- 2. (NEW) Reverse-Grip Dumbbell Row (2-Arm) – 12 times
- 3. 1-Leg Push-ups – 12 times (6 reps each leg). You may also do push-ups on your knees, 12 times or wall push-ups (12x) – push-ups against a wall (pick which the variation best for your current fitness level)
- 4. (NEW) Hop Squats – 12x
(SAME AS LAST WEEK) CIRCUIT #2: Set a timer and complete as many rounds as possible in 10 minutes – do not take planned rest periods, but rest when you need to between exercises.
- 1. Dumbbell Squat with Shoulder Press – 12 times
- 2. Standing Dumbbell Row (Alternate-Arm) – 12 times
- 3. Chest Press to Crunch – 12 times (you may place toes under bed or table for support with crunch)
- 4. Mountain Climbers – 12x
Cool Down with stretching
IF YOU HAVEN’T SEEN THIS VIDEO, WATCH THIS SHORT INTRODUCTION TO THESE WORKOUTS FIRST:
VIDEO DEMONSTRATION OF CIRCUIT #1 (10 minutes), then go to CIRCUIT #2
VIDEO DEMONSTRATION OF CIRCUIT #2 (10 minutes), then cool down.
Even though this is the last week of workouts, we will be continuing to go over tools and techniques to help with your fat loss journey. Next week’s blog post will cover the juicy topic of how to handle cravings and the need for sugar!