WORKOUTS || FULL BODY BURN

workouts1

Get a full body burn with this workout. 4Xs means 4 times or in other words 4 sets. Push yourself and reach your goals!

4Xs
10 Dumbbell Push presses
25 Pushups
25 Crunches
25 Squats
Sprint (20-100 yards… jog back)

4Xs
10 Dumbbell High Pulls
25 Diamond Pushups
25 Reverse Crunches
15 Lunges (each side)
Sprint (20-100 yards… jog back)

4Xs
8 Dumbbell Rows (each side in full plank position)
20 Pushups with Knee to Elbow (as you go down, bring knee to same elbow alternating sides)
15 Oblique Crunches (each side)
15 Lateral Lunges to single leg balance (balance for 3 seconds)
Sprint (20-100 yards… jog back)

4Xs
10 Dumbbell Snatches
10 “Under-the-Wire” Pushups
30 Bicycle Crunches (slow)
15 Jump Squats
Sprint (20-100 yards… jog back)

***If you do not have the space to sprint, you can jump rope for 1 minute or run in place for 1 minute***

Workout Credit: Brett Rein

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