Week 4
Focus: Lower Back and Chest
Warm up 5 min cardio
Stretch
A. Reverse Lunge to Balance
2x20 (10 each leg), 1min rest
B. Dumbbell Deadlifts
3x12, 1min rest
C. Chest Press Machine
3x12, 10-30lbs, 1min rest
D. Butt Kickers
3x30sec work, 30s rest
E. Ball Cobra
3x30s hold, 30s rest
F. Short Sit Ups
3x10, 1min rest
*Work on your strength: come all the way up if you are able