Athlete Inside - Week 4

Athlete Inside - Week 4

Posted by Scott Farquharson on

Week 4: Finish off Strong!

Going into this final week, it’s time to see what our bodies can do and put everything we’ve learned over the past few weeks together! Circuits will get a little longer and a little harder. Try to really push yourself this last week! Make every rep count!  

The final workout of the week is going to be a track workout. Get out there and move! We will use a variety of running intervals as well as body weight exercises to crank up the calorie burn for this last one. Show your body what it can do now!

(All exercise descriptions used throughout the program can be found here)

Workout #1:

Instructions: Perform 5 burpees in between each exercise; perform each exercise AFAP.

Dumbbell Front Squats: 20 reps
Hand Release Push Ups: 20 reps
Bent Over DB Row: 20 reps
Crunches: 20 reps


Workout #2:
Instructions: Perform each exercise 5 times first, then 10, 15, etc; perform each exercise AFAP.

 Side Lunge (each side): 5,10,15,20,25 reps
Tricep Overhead DB Extension: 5,10,15,20,25 reps
Dumbbell Step Ups (each leg): 5,10,15,20,25 reps
Sit Ups: 5,10,15,20,25 reps

Workout #3:
Instructions: Perform each exercise 30 times, then 25, 20, etc; perform each exercise AFAP.

 Walking Lunge: 30,25,20,15,10,5 reps
Dips: 30,25,20,15,10,5 reps
Mountain Climbers: 30,25,20,15,10,5 reps
Dumbbell Curls: 30,25,20,15,10,5 reps
Leg Lifts: 30,25,20,15,10,5 reps

Workout #4:
*Be sure to check out our YouTube channel for this week’s Workout #4 video!
Instructions: This workout must be performed on a track; perform the entire circuit 4x through.

50 Yard Sprint
15 Yards of each:
Walking Lunges
Side Step Squats
Bear Crawls
Plank Up Downs
15 Plank Up Downs

Bonus Finisher: Navy Seal Push Ups- as many as you can!

← Older Post Newer Post →

Leave a comment




Mood-Boosting Nutrition: What to Eat to Feel Better

Mood-Boosting Nutrition: What to Eat to Feel Better

By Ginger Cochran, MS, RDN, CDCES Did you know our diet can impact our mood and overall sense of happiness? It’s true. What we eat...

Read more
Benefits of a High Fiber Diet

Benefits of a High Fiber Diet

By Ginger Cochran, MS, RDN, CDCES Fiber is an essential part of a balanced diet, playing a critical role in promoting health and preventing diseases. It...

Read more