This 4-Week Program can help jumpstart your goals or help maintain all that hard work you have already put in. No equipment needed! Do it anywhere anytime!
A1
Dead Bug
3 x 20
A2
Fire Hydrant
3 x 20
A3
Bird Dog
3 x 10
B
Air Squat
5 x 12
C1
Plank
3 x 0:30
C2
Flutter kick
3 x 30
D1
Mountain Climber
4 x 40
D2
Burpee
4 x 10
D3
Tuck Jump
4 x 5
A1
Good Morning
3 x 15
A2
Inchworm
3 x 10
A3
High Knees In Place
3 x 0:20
B
Hindu Push-Up
5 x 10
C
Bench Dips
5 x 5
D1
Glute Bridge
3 x 25
D2
Lying hip abduction
3 x 15
Circuit
E
5 Minute Clock 20 Foot Shuttle Back & Forth Shoulder Taps
A1
Butt Kicks
3 x 0:20
A2
Sidesteps
3 x 0:20
A3
Frankenstein Walk
3 x 20
B
Run
8 x 200
C1
Bicycle Sit-Ups
3 x 30
C2
Russian Twist
3 x 50
C3
Plank
3 x 0:45
A1
Side Plank
3 x 0:20
A2
Air Squat
3 x 10
A3
Fire Hydrant
3 x 20
A4
Squat to Stand Stretch
3 x 10
B1
Single Leg Glute Bridge
4 x 10
B2
Front Foot Elevated Split Squat
4 x 20
C1
Table Rows
4 x 8
C2
Table Curls
4 x 5
D
Bulgarian Split Squat
4 x 20
A1
4-Way Dead Bug
3 x 0:45
A2
Inchworm Hands Only
3 x 10
A3
Seated Arm Drill
3 x 0:20
B
Close Grip Push-Up
10, 10, 5, 5, 10, 10
C1
Sprinter Sit-Ups
3 x 12
C2
Side Pillar With Reach
3 x 8
C3
Static Side Pillar
3 x 0:15
D
Bench Dips
3 x 10
E
Athletic Burpee
1 x 30
Connor is a husband and proud father of three, a former collegiate swimmer and gym owner. He has trained hundreds of individuals of all ages. His goal is to help provide guidance both in the weight room & in life. He's a Power Athlete Block One Coach and also works for TrueForm Runner, the world's premiere curve non-motorized treadmill.