week_four_workout_gbg

Week Four Workout

Cardio Workout

The Ultimate Boot-Camp Workout: Week 4 the fourth week of Stacy Berman’s 6-week tone-up.

Tired of your usual gym routine? Us too. The result? A six-week workout plan from the new World health book, The Big Book of Exercises. It’ll whip you into shape–guaranteed!

Week 4:

5-minute warm-up jog or jump rope

Exercise Part 1:

  • 20-25 Split Jumps
  • 25 High Knees per Legs
  • 15 Squat Thrusts with Pushup
  • Repeat these Exercise five times

Exercise Part 2:

  • Side-to-Side Lunges: 15 per Leg
  • 20 Inchworms
  • Repeat these Exercise two times

Exercise Part 3:

  • 20 V-ups
  • 20 situps
  • Repeat these Exercise four times

Exercise 1: Split Jumps

split jumps gbg Week Four Workout

From a standing position, lower your body into a split squat. Quickly switch directions and jump with enough force to propel both feet off the floor. Repeat, alternating back and forth with each repetition.

Exercise 2: High Knees

bootcamp high knees gbg Week Four Workout

Stand tall with your feet shoulder-width apart. Without changing your posture, raise your left knee as high as you can and step forward. Repeat with your right leg. Continue to alternate back and forth.

Exercise 3: Squat Thrusts with Pushup

squat thrust pushup gbg Week Four Workout

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Complete a pushup. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

Exercise 4: Side-to-Side Lunges

side lunge gbg Week Four Workout

Stand with your feet set about twice shoulder-width apart, your feet facing straight ahead. Clasp your hands in front of your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor. Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.

Exercise 5: Inchworms

bootcamp inch worm gbg Week Four Workout

Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward. Then take tiny steps to walk your feet back to your hands. That’s one repetition.

Exercise 6: V-Ups

v ups gbg Week Four Workout

Lie faceup on the floor with your legs and arms straight. Hold your arms straight above the top of your head. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Lower your body back to the starting position.

Exercise 7: Situps

situp gbg Week Four Workout

Lie faceup on the floor with your knees bent and feet flat. Raise your torso to a sitting position. The movement should be fluid, not jerky—if it’s the latter, you need to use a variation that’s easier. Slowly lower your torso back to the starting position.

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