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ZERO TO HERO IN 7 WEEKS – WEEK #4

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Round 1 & 3    

(Rest 2 minutes between each round)  

(Rest 30 sec – 1 min between each exercise)

Flat Bench Barbell Press (8-10 reps)

Dumbbell Walking Lunges  (12-15 lunges each direction)

Military Press (10-12 reps)

Close Grip Cable Row (10-12 reps)

Dumbbell Tricep Overhead Extension (12-15 reps)

Box Jumps (12-15 reps)

 

Round 2 & 4

Alternating Step Up to Bear Crawl ** 1 exercise = 3 rounds**

(10 alternating leg step ups , 5 bear crawls back & 5 bear crawls forward)

**  10/ leg Step Ups driving knee high in the air, step down and 5 Bear crawls back and 5 Bear Crawls forward to box.. Repeat ***

Dips (max reps)

Pullups (max reps)

Dumbbell Shoulder flys (12-15 reps)

Dumbbell Front Squats (12-15 reps)

Alternating Medicine Ball Pushups (8-10 reps per side)

***  one hand on ground, the other hand on a medicine ball.  Perform 8-10 reps, switch hands on medicine ball, perform an additional 8-10 reps.  ***

 

Abs 3 Rounds

Seated medicine ball side to side twists (25 reps)  ***With feet slightly elevated off the floor keeping back straight and  slightly angled toward floor****

Knee to elbow crunches  (25 reps) **  laying down, put hands behind head and extend legs on the floor.  Bring left leg to right elbow as you crunch.  Alternate bringing right knee to left elbow

 

 2 mile Run  

***keep a steady pace and try to make better time each day**

You will benefit more if your 2 mile loop has some climbs rather than flat road for most of it.

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