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.

1

plank - with arm lift

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. ...

2

Hand to Foot Crunch

3

Superman

4

Plank Walk-Outs