Day 4 - workout

Day 4 – Workout Wednesday

Morning Motivation

“Workout Wednesday” Instructions

To

1) Bodyweight Boot Camp Workout

Guest trainer Rachel Elizabeth Murray @CauseFitness

I must admit, The TotalFit Body Weight Bootcamp w/ my West Coast FitFam Rachel Elizabeth Murray is a beast of a workout. All I ask is that you give it a try. If you can’t complete the entire workout, pick a few of the exercises and give them a go!
Remember, the only workout that you will ever regret is the one that you don’t do!! Watch the video and screenshots below to guide you through the workout. Let’s get into it!!

*Correction: In the video at the :50 sec mark, there is a slight error. The correct rep set count should be:

Advanced: 5 rounds w/ 30 reps of each exercise

Sample videos:

  Day 4 – Workout - video or

Day 4 - workout sample video (vimeo)

Warmup –

5 exercises

20 reps of each exercise

1) Body Weight Squats

2) Lateral Shuffles

3)  Wood Chops

4) High Knees

5) Butt Kickers

Now that you’re warm, let’s get into the workout… This is a tough workout, you may want to start with the beginner level. Let’s #ShutUpandTrain!

Beginners	3 rounds w/ 10 reps of each exercise
Intermediate	4 rounds w/ 20 reps of each exercise
Advanced	5 rounds w/ 30 reps of each exercise

1) Burpees (total body)

2) Crawl Down Pushups w/ Travel Step (chest & core)

3) Squat/Squat Jump (legs/plyo)

4) Spider Man Plank (core)

5) Diving Dog (core/shoulders/triceps)

Today was tough, Great Job if you completed the workout!!

Remember to drink plenty of water and rehydrate. Continue eating clean and sticking to the rules! Til tomorrow…



shared source:

 http://challenge.totalfitgroup.com/day-4/