28.3 Week 4

DAY 22 - LEGS
*Should take 45 minutes including warm up
*Progress from last week

Warm Up (video)


A. 3 Super Sets
8-12 (6:1) Squats/ Chair Squats **6 seconds on the descent of the squat (video)
8-12 (6:1) One Leg Good Mornings **6 seconds on the descent of the squat & use a wall if necessary for stability (video)

B. 3 Super Sets
8-12P Alternating Push Off Lateral Lunges **can use weights if form is good (video)
8-12 Per Leg Rover Pees **squeeze 4s at the top (video) 

8-12P Hydrants **squeeze 4s at the top (video)
 

**rest 2 minutes


C. 1 Set: Wall Sit for max time (video)
* record your time with an eye to improving upon last week's time

Stretch

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DAY 23 - ACTIVE REST

Aim for as much low impact movement as you can achieve. For example, plenty steps, dancing, gardening...

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DAY 24 - UPPER BODY

*Should take 40 minutes including warm up
* Record and journal your rep numbers

Warm Up (video)


A. 3 Super Sets
8-12  Slow Push Ups / (4:1) Knee Assisted Push Ups / (6:1) Counter Push Ups (video)
8-12 Bed Sheet Rows (video) / Table Rows (video) / Floor Rows **squeeze 4 seconds at the top** (video)

B. 2 Super Sets

8-12 Prone Pull Downs (video)
12-16 L Raises **can use weights, filled bottles, cans, books etc (video)
8-12 Bent Over Reverse Flies ** hold 4s at top**
(video)

C. 2 Super Sets

60 seconds Corkscrew Curls **can use weights, filled bottles, cans, books etc** (video)

60 seconds Triceps Wall Press **can use weights, filled bottles, cans, books etc** (video)

 

**rest 2 minutes

D. Side Plank for time **start on non-dominant side and then duplicate time on dominant side** (video)
* record your time with an eye to improving upon last week's time

Stretch

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DAY 25 - ACTIVE REST

**Aim for as much low impact movement as you can achieve. For example, plenty steps, dancing, gardening...

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DAY 26 - TOTAL BODY

** Rest 30-60s between movements

Warm Up (video)

A. 3 Super Sets
8-12 Thrusters (video)

8-12 Floor Rows **hold for 5s at the top (video)

B. 2 Super Sets
8-12s One Leg Bridges per leg **hold for 5s at the top** (video)
60s Alternating Renegade Rows or 30s per side (video)

C. 4 Sets **40s work / 15s rest

Alternating Bird Dogs (video)

Alternating Dead Bugs (video)

Potato Pickers (video)

Stretch

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DAY 27 - ACTIVE REST

* *Rest 30-60s between movements

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DAY 28 - HIIT

Warm Up (video)

a. 4 Rounds * Work for 40 seconds and rest for 20 seconds & rest 60s after each round 

b. 6-8 Rounds * Work for 20 seconds and rest for 10-20 seconds

Stretch

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< Week 3

GFS PERSONAL TRAINING

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