Workout #4

Here is Workout #4 it is a 25 minute workout with 4, 1 minute breaks. It is a great workout for the whole body.

You will need a cleared out area so you don't run into anything, the area should be about 10'x10' according to your size.

Your clothing should not resist you in any movement's, so you should wear shorts and a t-shirt.

Get lots of water in your body so you don't dehydrate yourself.

You will also need need a pair of dumbbells, choose your weight accordingly, don't choose a weight to heavy for you.

You are all ready for the workout now so you can get after the workout!

Workout Routien,

• Jumping Jacks (30 seconds)
• Seals (30 seconds)
• Cross Overs (30 seconds)
• Front and Back Running (30 seconds)
• Ice Skater (30 seconds)
• Jump Squat (30 seconds, only do a max of 8)
• Alternate Knee Bounding (30 seconds)
• Ice Skater (30 seconds)
• Jump Squat (30 seconds, only do a max of 8)
• Alternate Knee Bounding (30 seconds)

1 Minute Rest

Rest is over,

• Jump Squat (20-30 Seconds, Max of 3)
• Squat Thrust with Tuck Jump (20-30 Seconds, Max of 3)
• Plyo Push-Up (20-30 Seconds, Max of 3)
• Plyo Pop-Up (20-30 Seconds, Max of 3)
• Plyo Burpee with Tuck Jump (20-30 Seconds, Max of 3)
• Squat Thrust with Tuck Jump (20-30 Seconds, Max of 3)
• Plyo Push-Up (20-30 Seconds, Max of 3)
• Plyo Pop-Up (20-30 Seconds, Max of 3)
• Plyo Burpee with Tuck Jump (20-30 Seconds, Max of 3)
• Jump Squat (20-30 Seconds, Max of 3)
• Sqaut Thrust with Tuck Jump (20-30 Seconds, Max of 3)
• Plyo Push-Up (20-30 Seconds, Max of 3)
• Plyo Pop-Up (20-30 Seconds, Max of 3)
• Plyo Burpee with Tuck Jump (20-30 Seconds, Max of 3)

1 Minute Rest

Rest is over,

• Dumbbell Punch Press (30 Seconds, Max of 5)
• Dumbbell Jump Squat (30 Seconds, Max of 5)
• Low Shuffle (30 Seconds, 10 Reps)
• Dumbbell Punch Press (30 Seconds, Max of 5)
• Dumbbell Jump Squat (30 Seconds, Max of 5)
• Low Shuffle (30 Seconds, 10 Reps)
• Dumbbell Punch Press (30 Seconds, Max of 5)
• Dumbbell Jump Squat (30 Seconds, Max of 5)
• Low Shuffle (30 Seconds)

1 Minute Rest

Rest is over,

• Dumbbell Power Clean (30 Seconds, 5 Reps)
• Dumbbell Push Press (30 Seconds, 5 Reps)
• Forward Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean (30 Seconds, 5 Reps)
• Dumbbell Push Press (30 Seconds, 5 Reps)
• Forward Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean (30 Seconds, 5 Reps)
• Dumbbell Push Press (30 Seconds, 5 Reps)
• Forward Bounding (30 Seconds, 10 Reps)

1 Minute Rest

Rest is over,

• Dumbbell Power Clean and Push Press (30 Seconds, 5 Reps)
• Fencer's Lunge (30 Seconds, 10 Reps)
• Lateral Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean and Push Press (30 Seconds, 5 Reps)
• Fencer's Lunge (30 Seconds, 10 Reps)
• Lateral Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean and Push Press (30 Seconds, 5 Reps)
• Fencer's Lunge (30 Seconds, 10 Reps)
• Lateral Bounding (30 Seconds, 10 Reps)

Workout is over, and Congratulate yourself!


Note: You should always do both sides of your body, your body needs balance. Do not over stretch and cause injury, it will set you back in training and that is the last thing anyone needs.