30 Minute Workout Week 4

The 30 minute workout week 4 is going to rock your world!

If you've been on the 30 minute workout plan for 3 weeks now and you've been staying active on non-strength days then your body is more than ready for this challenging workout.

Focus on good form and try to be patient if you have trouble with any of the moves. You'll improve faster if you take your time and focus on good technique. You can always speed up as you improve.

Be sure to do your warmup exercises before starting with this routine and stretch after if you want to get the best results.

Perform this workout 3 times the fourth week. Note that there are 12 exercises in this workout. The first 6 are for beg./int. and the last 6 are for int./adv.

Start with 6-8 reps of the first 3 exercises going from one to the next without rest and repeat two more times. It's your choice whether to take a break or no break between circuits.

After three rounds take a 45 second break and continue with 8 rounds of tabata protocol on the fourth exercise. Alternate between 20 sec. work and sec. rest and repeat 8 times. Takes 4 minutes. Finish up with 2 sets of 15 of your last two ab exercises.

**Remember that the first 6 exercises are for beginners and intermediates. The last 6 are for intermediates to advanced. Choose your set of exercises according to your current fitness level or mix and match to find the right intensity.

Bonus option: On your fifth week try 8 rounds of tabata intervals on each of the 6 exercises. This is very intense but also very fun!


Exercise
Dive Bomber Pushup
1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


30 minute workout week 4 tips:
Can't do dive bombers just yet? Try regular pushups instead.
Sets Reps Weight/
Resistance
Tempo Time
 
Forward Lunge with fit band
1) Start position: Stand with feet hip width apart. Hold onto the band at chest level. The band should be secured to a fixed object.
2) Step forward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.



30 minute workout week 4 tips:
Keep abs tight and shoulders relaxed as you push through the front heel back to standing.
Sets Reps Weight/
Resistance
Tempo Time
 
Reverse Flye with tubing
1) Secure door strap at chest height.
2) Stand shoulder width apart, knees slightly bent with one foot in front of the other (staggered stance).
3) Start position: Extend arms out in front at shoulder height and grasp each handle with a neutral grip (palms facing each other).
4) With elbows slightly bent pull arms back by squeezing shoulders blades together.
5) Return to start position.


30 minute workout week 4 tips:
Stand with feet wider and in a partial squat with abs tight to get better range of motion.
Sets Reps Weight/
Resistance
Tempo Time
 
Lateral Drag
1. Start by squatting down and grabbing the sandbag with one hand on the outside of your foot.
2. Proceed to stay in the squatted position and laterally walk to the side dragging the sandbag.
3. Drag until the desired distance is met and the rest and repeat with the other side.

30 minute workout week 4 tips:
No sandbag? Place dumbbells on an old blanket and drag that along side you.
Sets Reps Weight/
Resistance
Tempo Time
 
One Arm Prone Bridge
Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position.
Take one hand and lift off the ground and bring back towards your hip.
Now raise it out in front of your head.
Repeat with other arm.

30 minute workout week 4 tips:
Use abs to stabilize and make sure to keep low back neutral (not flat not overly arched).
Sets Reps Weight/
Resistance
Tempo Time
 
Half Kneeling Sequential Chop
1. Start by grabbing the handle with both hands and arms straight. Kneel onto one leg. The down leg should be the outside leg.
2. Keeping your arms straight pull the bar down and across your body.
3. Return to the starting position and repeat for the desired repetitions.
4. Repeat with the other side.

30 minute workout week 4 tips:
Use any type of resistance band. Keep arms straight and use abs to pull band across body.
Sets Reps Weight/
Resistance
Tempo Time
 
One Arm Med Ball Pushup
1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width with one hand on top of the medicine ball; extend legs and place feet at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.


30 minute workout week 4 tips:
Use yoga block or dumbbell if you don't have medicine ball.
Sets Reps Weight/
Resistance
Tempo Time
 
Dynamic Crossover Lunge
1. Start by holding a toning bar in front of you and standing with your feet parallel.
2. Step forward and across your body with your right leg. Proceed to drop your hips into a lunge position and keep your chest and toning bar facing the same direction as your lunging foot.
3. Return to the starting position and repeat for prescribed repetitions.
4. Repeat with the other leg.

30 minute workout week 4 tips:
Use dowel rod, broom, fake ninja sword or just keep arms out in front.
Sets Reps Weight/
Resistance
Tempo Time
 
Alternating Renegade Row
1) Lie face down on the floor with your hands and dumbells directly underneath your chest.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) One at a time lift a dumbbell like in a rowing movement.
5) Return to the start position by extending the arm and then lift the other arm.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

30 minute workout week 4 tips:
Use dumbbells or no weight if you prefer.
Sets Reps Weight/
Resistance
Tempo Time
 
Floor Pull to Split Lunge Position
1. Reach down and grip the sandbag on each end. Keeping your back flat explode up to a standing position.
2. Pull the sandbag with straight arms up over your head as you stand up.
3. As you are standing up step back with one leg into a lunged position.
4. Hold this position until controlled. Return to the starting position and repeat for desired repetitions. Then switch and repeat with the other leg.

30 minute workout week 4 tips:
Use medicine ball or dumbbell if you don't have a sandbag.
Sets Reps Weight/
Resistance
Tempo Time
 
3 point rollout on ball
1. Place your forearms on top of the ball and your feet anchored on the floor.
2. Keep your trunk in a parallel position and draw your belly button in towards your spine.
3. Slowly extend your arms out away from your body and then bring them back in towards your chest.
4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel.

30 minute workout week 4 tips:
Contract abs as you roll out and back and only go out as far out as you can without losing the contraction.
Sets Reps Weight/
Resistance
Tempo Time
 
Wood Chop with band or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

30 minute workout week 4 tips:
Contract the abs as you pull band across. Keep arms straight.
Sets Reps Weight/
Resistance
Tempo Time
 

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