***Consult your physician before starting any exercise routine***

Welcome back to No Excuse Workout #4. In this week we are going to change things up slightly. The main training will still consist of mostly compound movements allowing you to recruit the most muscle possible, in turn burning the most calories in the shortest amount of time.

Day 1 week 2

Warm up:

• Cat, Camel x 10
• Hip circles (Do these on your hands and knees) x 10, both directions.
• Leg swings. Front to back and side to side x 10-20
• Glute bridge x 10

Workout:

• Super set Sumo squat and standing calf raises. Sq 4 sets x 10-15 reps, Calves 4 sets x 15-20 reps with 2 sec squeeze at top. 1 min – 90 sec rest. These are the same as regular squats, just with a wide stance and your toes pointed out slightly. This is not a Deadlift so try to keep your torso as upright as possible . If these are too easy you can hold a DB, a gallon of water or anything else you can get your hands on to add resistance.
• Bulgarian split squat. 4 sets x 12 reps per leg. 90 sec rest. These are the same as split squats in day 1. The only difference is the back leg is elevated on a chair or couch allowing for a deeper stretch. You can use something to help balance if needed.
• Super set Squat jumps and Toe touch crunches. Jumps 4 sets x 10 reps/ Crunches 4 sets x 15-20 reps. 1 min – 90 sec rest. Squat jumps are as simple as it sounds. Squat down then jump at the end making sure you land softly. The toe touches are pretty simple too. Lay on your back with your legs straight up towards the ceiling and try to touch your toes. you may not reach them and that’s fine. It’s more important to contract your abs hard.

Stretch:

• Seated glute stretch 1 min each side
• Standing Quad stretch 1 min each side
• Toe touch 1 min
• Frog stretch 1 min
• Calf stretch 1 min each side.

Please share with your friends and on social media If you enjoyed this No excuse workout #4.
We will be posting the new workouts up every Tuesday, Thursday and Saturday.

If you have any questions please leave a comment.