Week 4:
2 Supersets (4 Exercises-ABCD), 3 Sets
Complete 2 sets then the 3RD set add the BURNOUT exercise RIGHT AFTER the final rep!
Less reps, more burns! Are we ok with that? For most exercises, our rep goal is between 8-10. If you don’t feel like using MORE weight, feel free to continue doing 10 reps this week. If you do, however, feel like lifting heavier and challenging your body a bit, it’s time to see what we’re capable of. Oh, and did I mention that we’re doing two Lower Body exercises back to back followed by two upper?? That’ll definitely up the intensity more than you might think!
Superset 1:
Single Leg Thrust- 8-10 Reps
Banded Squat- 8-10 Reps
Row- 8-10 Reps
Bicep Curl- 8-10 Reps
Burnouts to be completed after the final reps during the 3rd set!
Superset 2:
RDL- 8-10 Reps (pick the foot position you’re most comfortable with) NO burnout here.
Seated Abduction- 10 Reps each position. We are NOT doing a burnout on this today…we are doing the 10 reps each position EACH set! Leaning forward, sitting tall, and leaning back.
Reverse Grip Row- 8-10 Reps. Tempo change on the 3rd set.
Reverse Fly- 8-10 Reps. Bodyweight burnout on the third set.