Premium Challenge Pack: Week 4 Workouts

Wow, I cannot believe it’s already Week 4! I guess that means one thing… we’ve got to step it up 😉 I’ve upped the intensity just a bit this week because I know you can handle it!
Find you early access to the Week 4 Workouts below! Also, be on the lookout for the 2 training tip videos this week via email!
*Don’t forget to swing by LaurenGleisberg.com every AM for the BeYOUtiful daily “exercise” + photo challenge as well as that day’s blog post with more tips, motivation, recipes and community spotlights!
WORKOUT NOTES:
Superset – perform these 2 exercises back to back without rest; rest after both exercises have been performed. Complete the suggested amount of sets/round before moving on
Page Numbers – after each movement, I’ve noted the page number the workout demonstration can be found on in your Exercise Photo Library. This week, you may notice yourself having to look up a few more than usual, but as we get going, you’ll get the hang of these exercises and remember them by name!
 

Get some meals prepped, stretch out, and enjoy your Sunday!
LOWER BODY CIRCUIT WORKOUT:
SUPERSET 1 (complete 3x before moving on):
15 reps (each side) – X-Band Walks (Band), pg 12

15 reps – Overhead Squats (Dumbbell), pg 7

SUPERSET 2 (complete 3x before moving on):
15 reps (each side) – Standing Abduction (Band or Cable), pg 10

15 reps – Sumo Squats (Dumbbell), pg 11

SUPERSET 3 (complete 3x before moving on):
15 reps (each side) – Donkey Kicks (Dumbbell), pg 3

15 reps – Back Squats (Dumbbell or Barbell), pg 2

PLYOMETRIC BLAST (complete 3 rounds):
10 reps (each side) – Lunge Jumps, pg 6

10 reps – Squatted In + Out Jumps, pg 10

20 reps – Kettlebell Swings, pg 6


UPPER BODY CIRCUIT WORKOUT:
CIRCUIT 1 (complete 4 rounds before moving on):
12 reps (each side) – Concentration Curls (Dumbbell), pg 3

30 reps – Jumping Jacks
15 reps – Traditional Curls (Dumbbell), pg 12
CIRCUIT 2 (complete 4 rounds before moving on):
15 reps – Lying Elbows Out Side Extension (Dumbbell), pg 10
10 reps – Tuck Jumps
10 reps (each side) – High Plank Tricep Extension (Dumbbell), pg 5

CIRCUIT 3 (complete 4 rounds before moving on):
15 reps (each side) – Angled Side Lateral Raises (Dumbbell), pg 2

15 reps – Star Jumps
15 reps – Shoulder Press (Dumbbell or Barbell), pg 8+9 
CARDIO ADD ON PLAN WORKOUT:
15 minutes steady state cardio (running, walking, swimming, biking, stair stepping, or cardio machine)

HIIT CARDIO WORKOUT (pavement or treadmill):
Warm Up:
2 mins – walking (moderate pace / ~3.5)
HIIT (complete 5 rounds):
30 sec – sprint (fast pace / 8.0+)

30 sec – walk (moderate pace / ~3.5)

45 sec – sprint (fast pace / 8.0+)
45 sec – walk (moderate pace / ~3.5)

60 sec – sprint (fast pace / 8.0+)

60 sec – walk (moderate pace / ~3.5)
Cool Down:
2 mins – walking (moderate pace / ~3.5)
AB WORKOUT (complete 3 rounds):
10 reps (each side) –  High Plank Knee to Elbow, pg 5

45 secs – right side plank, pg 9

10 reps (each side) –  High Plank Side to Side Hops, pg 5

45 secs – left side plank, pg 9


LOWER BODY STRENGTH WORKOUT:
Glute Pre-Exhaust:
2 sets, 20 reps (each side): Lying Abduction, pg 6

2 sets, 20 reps (each side): Stiff Leg Glute Kickbacks (Band or Cable), pg 11
2 sets, 20 reps (each side): Glute Bridges, pg 4

Leg Workout:
3 sets, 15 reps: Sumo Deadlifts (Barbell or Dumbbell), pg 11
3 sets, 15 reps: Front Squats (Barbell or Dumbbell), pg 4

3 sets, 15 reps (each side): Split Squats (Barbell or Dumbbell), pg 10

3 sets, 15 reps (each side): Walking Lunges (Dumbbell), pg 12

CARDIO ADD ON PLAN WORKOUT:
10 – 15 min “sprints” – on pavement, a treadmill, bike or elliptical, perform 30 seconds of sprints (aka maximum intensity) followed by 30 seconds of complete rest. Repeat for 10 to 15 minutes (depending on how much you can push yourself).

UPPER BODY STRENGTH WORKOUT:
3 sets, 12 reps (each side): Reverse Grip Rows (Barbell or Dumbbell), pg 8

((complete 5 burpees after your 3 sets and before moving on))
3 sets, 15 reps: Inverted Rows, pg 6

((complete 8 burpees after your 3 sets and before moving on))
3 sets, 15 reps: Single Arm Pulldown (Band or Cable), pg 9

((complete 10 burpees after your 3 sets and before moving on))
3 sets, 15 reps: Pullover (Dumbbell), pg 7
((complete 8 burpees after your 3 sets and before moving on))
3 sets, 15 reps: Side to Front to Above Head Raise (Dumbbell), pg 9
((complete 5 burpees after your 3 sets and now, your workout is complete)
CARDIO ADD ON PLAN WORKOUT:
12 mins: jump rope (45 seconds jumping, 15 seconds rest). Repeat for 12 minutes
If you don’t have a jump rope, you can simply go through the motions of jumping or follow this upper body cardio workout below:
1 min: Jogging in Place (warm up)
Cardio (complete 4 rounds)
30 sec: Modified Burpee (no push up), pg 7
30 sec: Rest
30 sec: High Knees, pg 5
30 sec: Rest 
30 sec: Jumping Jacks, pg 6
30 sec: Rest

STEADY STATE CARDIO WORKOUT:
45 minutes steady state cardio  (running, walking, swimming, biking, stair stepping, or cardio machine)
CORE WORKOUT:
3 x Max Hold: Plank, pg 7
^Hold the plank position as long as you can for 3 separate tries (record your time to track progress!)