Week 4, Day 1

Monday, June 22, 2015 (T.G.I.Monday!)

Check in: "17/30: Rise and Shine! Time to make the muscles!"

Warm-up:

Stick Ups
Push Ups
Body Rows
Plank Jacks

Workout:

First round: 60sec/ 20sec, 1 min break. Second round: 50/20, 45sec break. Third round: 40/20, 35sec break. Fourth round: 30/20.

1) Incline Dumbbell Chest Press

2) Plate front raise with truck driver

3) Kettlebell rows

4) Push up thrust

5) Dips

6) Dumbbell Curls

Core:
40sec/ 10sec rest. 2 rounds
1) Vertical Leg Scissors
2) Oblique Crunch
3) Crunches
4) Swivel Crunch