Each workout in this 4-day a week guide has 3 circuits. You have to complete each circuit 3 times before moving on to the next circuit. Rest 60 seconds in between exercises.
Day 1- Chest & Back
- Begin with Dive Bomber Push-Ups, aiming for as many reps as possible to target the chest, shoulders, and triceps.
- Follow with Alternating Rows using kettlebells for 10 reps on each side, focusing on the upper back muscles.
- Perform Dips for 8-10 reps to further engage the triceps and chest.
- Move on to Kettlebell Pull-Overs for 10 reps, working the upper chest and back.
- Execute Cross Over Push-Ups for 5 reps per side, challenging the chest with a cross-body motion.
- Complete the day with Inverted Rows for 10 reps to strengthen the mid-back and biceps.
Day 2- Legs & Core
- Start with Single Leg Deadlifts for 10 reps on each side to work the hamstrings and glutes while improving balance.
- Proceed to Jump Squats for 10 reps, combining lower body power and cardiovascular endurance.
- Perform Side Lunges for 5 reps on each side, targeting the inner and outer thighs.
- Do Single Leg Squats for 8 reps per side, focusing on quad strength and stability.
- Incorporate Static Beast Front Raises for 10 reps per side to challenge the core and shoulders.
- Finish with Side Plank with Rotations for 10 reps per side, enhancing core stability and oblique strength.
Day 3- Shoulders & Arms
- Begin with Push Press for 10 reps to work on explosive upper body strength.
- Continue with Diamond Push-Ups for 10 reps, isolating the triceps.
- Execute Shoulder Presses on an elevated surface for 8-10 reps, targeting the deltoids.
- Engage the triceps with Kettlebell Tricep Extensions for 12 reps.
- Perform Around the World for 10 reps per side, working on shoulder mobility and core stability.
- Complete the day with Kettlebell Bicep Curls for 12 reps to strengthen the biceps.
Day 4- Full Body
- Start with Turkish Get-Ups for 3 reps per side, combining core strength, stability, and coordination.
- Move on to traditional Push-Ups for 15 reps, focusing on chest and core stability.
- Execute Kettlebell Swings for 20 reps, targeting the posterior chain while boosting cardiovascular endurance.
- Perform Thrusters for 10 reps, combining a squat with an overhead press for a full-body workout.
- Finish with Double Cleans for 10 reps, developing explosive power and coordination.
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