Welcome to your new exercise routine! Here’s your fourth and final week of the routine, with more exercises that use your own body weight.
Complete this workout as a circuit. This is a 4-part workout. Complete a set of each exercise in Part 1, then repeat the exercises in Part 1 a couple more times. Try to minimize your rest breaks during Part 1. After Part 1 is complete, rest 1-3 minutes, then repeat this process for Part 2, then Part 3, and finish with Part 4.
Warm-Up: Spend 2-5 minutes warming up with some stretches or a brisk walk.
PART 1
Exercise 1: Walking Lunge
- Reps: 10 on each leg
- Sets: 2
Exercise 2: Plank
- Hold for 30-60 seconds
- Sets: 2
Exercise 3: Push-Up Modified From Bench
- Reps: 10-15
- Sets: 2
- You can use a bench, a chair, or another stable surface.
PART 2
Exercise 1: Lateral Lunge
- Reps: 8 on each side
- Sets: 2
Exercise 2: Single Leg Bridge
- Reps: 8 on each side
- Sets: 2
Exercise 3: Tricep Dips
- Reps: 10-15
- Sets: 2
PART 3
Exercise 1: Single Leg Deadlift
- Reps: 8 on each leg
- Sets: 2
Exercise 2: Reverse Plank
- Hold for 30-60 seconds
- Sets: 2
Exercise 3: Burpees
- Reps: 8-12
- Sets: 2
PART 4
Exercise 1: Squats
- Reps: 10-15
- Sets: 2
Exercise 2: Side Plank
- Hold 20-40 seconds on each side
- Sets: 2
Exercise 3: Arm Circles
- Reps: 10-15 circles in each direction
- Sets: 2
Cool-Down: Spend 2-5 minutes doing some light stretching, including the two stretches below.
Runner's Lunge
- Hold 30-60 seconds on each side
- Sets: 1
Downward Dog
- Hold 30-60 seconds
- Sets: 1
Missed last week's workout? You can find it here.