Session 4 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 3 and Session 4 during weeks 4-6 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
Session program:
A1 – Single-arm dumbbell row (first arm)
A2 – Single-arm dumbbell row (second arm)
A3 – Rear-foot-elevated dumbbell split squat (first leg)
A4 – Rear-foot-elevated dumbbell split squat (second leg)
B1 – Dumbbell press
B2 – Shoulder-supported hip thrust with 120-degree flexed knees at top
C1 – Heel-elevated dumbbell squat
C2 – Side walk with band around knees
D1 – Abdominal crunch on floor with heels on bench
D2 – Plank with straight arms
E1 – High knee sprint on the spot
Don’t forget to watch the ‘Strength & Conditioning Program Guide’ and ‘Exercise Execution’ videos before you start the program.
Download your complete workout PDF for Session 4 at the bottom of the 'Female Program' page.
Session 5 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 5 and Session 6 during weeks 7-9 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, set...
Session 6 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 5 and Session 6 during weeks 7-9 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, set...
Session 7 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 7 and Session 8 during weeks 10-12 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, s...
