Bgotti Fitness
HOME 4 WEEK WORKOUT PROGRAM
circuit workouts: finish one circuit at a time, rest and the move on to the next workout
Round: go through all the exercises as fast as you can, rest 1-2mins after each round.
AMRAP: As. Many. Reps As Possible: set a timer and go through the exercises as many times as you can during the rest time. Rest when needed
EMOM: Every Minute on the Minute, set a timer for 1 minute, perform the exercise and reps whatever time is left during that minute is what you have to rest, once timer goes over start timer again and do the next workout.
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
body weight squats
5 x 12
B
Superman
5 x 10
C
Glute Bridge
5 x 12
D
Russian Twist
5 x 3
E
donkey banded kick bakcs
5 x 12
F
DB Reverse Lunge
5 x 10
G
Burpee
5 x 8
A1
jumping finger taps
3 x 20
A2
1-Leg Step-Up Jump
3 x 10
A3
Sit-up
3 x 10
B1
Shoulder Taps
3 x 20
B2
Mountain Climber
3 x 20
B3
High Knees In Place
3 x 20
C1
body weight squats
3 x 10
C2
Incline push ups
3 x 10
C3
alternating toe touches
3 x 10
A
Walk
1 x 30:00
A
Jumping Jacks
7 x 0:20
B
Knee to elbow squat
7 x 10
C
Bench Dips
7 x 15
D
commando plank
7 x 0:20
A
Walk
1 x 30:00
A1
Glute Bridge
1 x 12
A2
Squat twist
1 x 20
A3
PLANK HIPS TAPS
1 x 20
B1
Switching Split Squat Jumps
1 x 20
B2
crab toe touches
1 x 20
B3
Frog Pumps
1 x 12
