Throwdown: Week 4
Participation in this or any program is voluntary. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. Warm up before beginning workout. Complete all exercises in one large circuit (one exercise after the other). Complete 2-4 sets, 10-15 reps (or 20-60 seconds for isometric exercises such as planks). To reduce intensity, increase rest time. To increase intensity decrease rest time. Recover with some flexibility.
| Exercises | NOTES |
|---|---|
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1
plank - with arm lift |
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2
Hand to Foot Crunch |
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3
Superman |
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4
Plank Walk-Outs |
1. Start in a push-up position with your hands directly beneath your shoulders and your feet wider than shoulder-width apart.
2. Lift one arm up and away from your body, holding for 1 to 2 seconds.
3. Return your arm to the floor underneath your shoulder.
4. Repeat the move with your opposite arm.
4. Continue alternating to complete the set.
Be sure to: Keep your torso solid, hips square to the ground, and feet on the ground throughout the movement.
You should feel it: Working your shoulders and torso.