Welcome to week 4!

By now you’ve worked through all of the workout circuits we’ll be using in month 1. This week we’ll revisit some of the previous workouts and some new circuits will launch in week 5!

This is a great opportunity to evaluate increases in strength and stamina, do you remember your physical capabilities the last time you performed these workouts?

Missed any of the weeks? Get them here: Week 1 | Week 2 | Week 3

The workout: Lower Body Workout #2

• Rest briefly (up to 1 minute) between super sets.   Rest for 2 minutes between circuits.
• Perform the 2 superset exercises back-to-back
• Expand the exercise listed below for more tips or move explanations

Warm-up: 2 minutes jump rope + 15 jump squats

[highlight]Super Set 1: Perform 4 sets[/highlight]

[toggle title=”Squats with barbell x 12 reps” state=”close”]You may use dumbbells if you do not have access to a barbell0[/toggle]

[toggle title=”Plank jacks x 30 reps” state=”close”]Get into the plank position, on your forearms. Like the motion of normal standing jumping jacks, keep the abs and bum tight throughout, jump your legs wide apart and then back together. That is one rep.[/toggle]

Perform these two moves with no rest between.  When the super set is complete, rest 45 seconds before performing the next set. Once you have completed 4 rounds of this super set, wait 2 minutes before moving to the next station.

[highlight]Super Set 2: Perform 4 sets[/highlight]

[toggle title=”Split squat with barbell or dumbbell x 12 reps per leg” state=”close”]Stager your stance. Place your rear leg on a bench or elevated surface behind you, and your lead foot in front of you. Perform all the required reps before switching legs.[/toggle]

[toggle title=”High knees in place x 30 seconds” state=”close”]Jump from one foot to another, getting your knees as high as possible. Similar to running in place.[/toggle]

Perform these two moves with no rest between.  When the super set is complete, rest 45 seconds before performing the next set. Once you have completed 4 rounds of this super set, wait 2 minutes before moving to the next station.

[highlight]Super Set 3: 4 Perform sets[/highlight]

[toggle title=”Walking lunges x 30 seconds” state=”close”]Add a barbell or dumbbell for additional resistance.[/toggle]

[toggle title=”Lateral shuffles x 3″ state=”close”]Perform 10 steps to the right, and 10 steps to the left. Do that for 3 rounds[/toggle]

Perform these two moves with no rest between.  When the super set is complete, rest 45 seconds before performing the next set. Once you have completed 4 rounds of this super set, wait 2 minutes before moving to the next station.

[highlight]Super Set 4: Perform 4 sets[/highlight]

[toggle title=”Single-legged deadlifts x 10 reps per leg” state=”close”]Stand on 1 leg and bend at the hip, extending your free leg behind you for balance. Lower the weight to your front (or your hand if you’re not using a weight) until the weight reaches close to the floor. Perform the required amount of reps before switching legs.[/toggle]

[toggle title=”Burpees x 10-15 reps” state=”close”]Perform jumping jacks if you’re not able to do burpees[/toggle]

Perform these two moves with no rest between.  When the super set is complete, rest 45 seconds before performing the next set. Once you have completed 4 rounds of this super set, wait 2 minutes before moving to the next station.

[highlight]Super Set 5: Perform 2-3 sets Booty burnout time![/highlight]

[toggle title=”Barbell hip thrusters x 12 reps” state=”close”]Really place emphasis on your glutes to push the weight upwards. Perform the thrust in a slow movement holding it for a count of 1 at the top.[/toggle]

[toggle title=”Frog hops x 30 seconds” state=”close”]10 forward, 10 back. With a wide stance and low hops[/toggle]

Workout finisher:

End workout with 10 min of treadmill on incline (walking) of at least 10, or on the step mill for 10 minutes at moderate intensity

Never compromise your form on these movements, rather lower the weight you’re using to complete the required numbers of repetitions.

Nutrition tip! All about cheat meals…

Pick your favorite meal and enjoy a dinner out with friends

Here is a handy tip to help you manage those cheat meals, or any meal that deviates from a traditional healthy meal plan for that matter; I always make sure to eat as healthy as possible throughout the day and then grab whatever I want for dinner that night. I make sure that my cheat or treat is the last meal of the day to ensure that all of my other meals are eaten according to my diet plan. Often what happens with cheat meals is that if you start out the day with one, you’re far more likely to continue making less-than-healthy choices during the remainder of the day. Some people think “well, I’ve already ‘messed up’ the day, so I may as well continue to eat unhealthily for the rest of the day!” And that kind of all-or-nothing approach to nutrition isn’t very sustainable, or practical. I much prefer eating in a healthful manner all day, and then enjoying a meal out at night without feeling guilty or that I’m veering too far off track in terms of achieving my goals.