Built to Last – Workout Week 4 + 5

Week 4 – Perform this plan on non-consecutive days, with a goal of 3 x this week.

Week 5: Perform this plan on non-consecutive days, with the goal of 3x – but increase your weights a bit!

Options included to progress each movement.

Warm Up:  Dynamic Warm Up

10 minutes of walking BEFORE and AFTER your workout to get a big chunk out of your step minimum!

Strength Circuit or Straight Sets

You may circuit from one exercise to the next and down the list, for 3 full sets/circuits. You can alternatively choose to do 3 sets of each exercise, then move to the next for 3 sets, and so on down the list.

Floor or Bench Piston Press or Single Arm Chest Press x 8-10 heavy reps each side

Bird Dog Row or Plank Row or Staggered Stance Row x 8-10 heavy reps each side

Sumo Squat or Dumbbell Walking Lunges x 10 or 10 each leg

RDL or Single Leg Reach x 10 each leg

Plate Pull Over Leg Raise (or use dumbbell) x 15

Side Plank x 20-30 seconds each side