Fitmas Premium Challenge Pack: Week 4 Workouts

*Don’t forget to swing by LaurenGleisberg.com every AM for the 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 – in the workout summaries (for the add on plan workouts), 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!

[ ] WORKOUT: Legs + Glutes

[ ] Premium Challenge Pack: Cardio Add on Workout

[ ] Premium Challenge Pack: Ab Add on Workout

[ ] Daily Photo Challenge

CARDIO ADD ON PLAN WORKOUT:

Repeat 3 rounds of all the plyometric/cardio movements  from this workout in sequence, resting ~30 seconds between each exercise

Complete 3 Rounds:

10 reps – Squat Jumps

20 reps – High Knees

10 reps – Pop Squats

20 reps – Jumping Jacks

10 reps – Side to Side Squat Jumps

AB ADD ON PLAN WORKOUT (complete 3 rounds):

20 reps – Criss Cross Kicks, pg 3

10 reps – Lying Leg Lifts, pg 5

15 reps – Plank Butt ups, pg 5

[ ] WORKOUT: Shoulders + Chest

[ ] Daily Photo Challenge

[ ] WORKOUT: HIIT Cardio + Abs

[ ] Daily Photo Challenge

[ ] WORKOUT: Arms (Biceps + Triceps)

[ ] Daily Photo Challenge

[ ] WORKOUT: Back + Glutes

[ ] Premium Challenge Pack: Cardio Add on Workout

[ ] Daily Photo Challenge

CARDIO ADD ON PLAN WORKOUT:

Kettlebell Swings – after every superset, complete 2 sets of 45 seconds of kettlebell swings (be sure you squeeze that booty each rep); you can add this into the end of the workout you prefer, but you’ll receive maximum benefit by working it into the weighted workout.

[ ] Premium Challenge Pack: Cardio Add on Plan Workout

[ ] Premium Challenge Pack: Ab Add on Plan Workout

CARDIO ADD ON PLAN WORKOUT:

30 minutes steady state cardio (running, walking, swimming, biking, stair stepping, or cardio machine)

AB ADD ON PLAN WORKOUT:

1 set, 20 reps – Toe Touches, pg 8 (use a dumbbell to increase the challenge)

2 sets of 20 reps – Plank Jacks, pg 5

1 set of 20 reps – Bicycle Crunches, pg 2

2 sets of 20 reps – Side to Side Plank Hops, pg 5

1 set of maximum hold – Plank, pg 6