Fresh Start to Fitness
4 Week Training Program
Week!4! Monday A1. Goblet Squat 10-12 x 2 sets, 60s rest A2. Chin Up Hold 35 Seconds x 2 sets, 60s rest B1. Kettlebell Swings 25 unbroken x2, 60s rest B2. Pushups As Many Reps As Possible x2, 60s rest C1. Situps 25 x 2 sets, 60s rest C2. Bird Dogs 25 x 2 sets, 60s rest D. Row Sprints x 7 :30 @ Near All-Out Pace 1:30 Rest
Wednesday A1. Dumbbell Walking Lunge 20 continuous steps x 3 sets, 60s rest A2. Standing Dumbbell Military Press 10-12 x 3, 60s rest B. Side Plank 30s/side x 3, 60s C. Row x 4 60s @ Brisk Pace 60s rest + Run x 4 60s @ Brisk Pace 60s Rest
Friday A1. Dumbbell Step Up 10-12/leg x 2 sets, 60s rest A2. Single Arm Dumbbell Row 10-12/arm x 2 sets, 60s rest B1 Dumbbell Deadlift 10-12 x 2 sets, 60s rest B2 Alternating Dumbbell Bench Press 10-12/arm x 2 sets, 60s rest C. 12min AMRAP 7 Ring Row 7 Burpees 200m Run
Saturday 35min Run @ easy pace
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