Week 1 Workouts

4 Minute Workouts

20 seconds on 10 seconds to get into the next exercise

INTENSITY

1. Squats + Pushups

2. Forward Lunge and Mountain Climbers

3. Stability Ball Leg Curls + Chair Dips

4. Running in Place + Bicycle Crunches

5. Bent Over Back Rows + One Legged Hip Extensions

Week 2 Workouts

Partner up - You Go, I Go exercises

Sprints and Pushups

Using the Metabolism Maximizer training protocol:

Station 1

BW Squat or Prisoner Squat or Y Squat
+
Kneeling Pushups or Regular pushups


Station 2

Stability Ball Leg Curls
+
Mountain Climbers


Station 3

Squat and Press
+
Bicycle crunches


Station 4

Split Squat or Forward Lunges
+
Jumping Jacks or Squat Thrusts


Station 5

Bent Over Rows
+
Bird/Dogs

Week 1 Workouts

Using the Metabolism Maximizer training protocol:

Station 1

BW Squat or Prisoner Squat or Y Squat
+
Kneeling Pushups or Regular pushups


Station 2

Stability Ball Leg Curls
+
Mountain Climbers


Station 3

Split Squat or Front Lunges
+
Bicycle crunches


Station 4

Hip extensions or one legged hip extensions
+
Jumping Jacks or Running in Place


Station 5

Dips
+
Bird/Dogs