Week 4, Workout 1: Abs & Legs
Abs & Legs: Warm Up
WARM-UP:
Optional: perform 3-5 minutes of cardio before starting warm-up exercises.
-
Downward Dog - hold for 30 seconds
-
Lunge and Twist - 30 seconds
-
Kungfu Kicks - perform 8 on each leg for 16 reps total
Move on to activations to get those muscles ready to work!
Week 4: Abs & Legs Activation
ACTIVATIONS:
-
Clam - perform 10 on each leg for 20 reps total
-
Mountain Climbers - 30 reps
-
Sumo Squat - 10 reps
Repeat each exercise three times then move on the circuit.
Week 4: Abs & Legs Circuit
CIRCUIT: (Do all exercises back-to-back)
-
Knee Up - perform 10 on each leg for 20 reps total
-
Weighted Bent-Leg Jackknife - 12 reps
-
Jump Lunge - perform 6 on each leg for 12 reps total
-
Flutters - perform 10 on each leg for 20 reps total
​
45 Second rest and then do it again, a total of 3 times.
Week 4: Abs & Legs Superset 1
Supersets (perform each exercise back-to-back)
SUPERSET 1:
-
Sumo Goblet Squat - 12 reps
-
Reverse Lunge - perform 6 on each leg for 12 reps total
​
30 second rest and then do it again, a total of 3 times.
Week 4: Abs & Legs Superset 2
SUPERSET 2:
-
Bent-Leg Sit-Up - 12 reps
-
Plank Hold - 30 seconds
​
30 second rest and then do it again, a total of 3 times.
Week 4: Abs & Legs Burnouts
BURNOUTS (30-second rest between burnouts, perform once)
-
Squat Jumps - 60 seconds
-
Toe Taps - 60 seconds
Abs & Legs: Cooldown
COOL DOWN & STRETCH
Hold each stretch for 20 seconds or 20 seconds each side.