Workout 4 - Full Body

Focus on engaging your core, keeping your chest tall and posture proper as you do all movements. For timed movements set a timer do not guess. Same with rest periods.

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BODY PULLS

15 REPS X 3 SETS WITH 45 SECOND REST PERIODS

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DB REAR DELT FLY ON BENCH

10 REPS X 3 SETS WITH 30 SECOND REST PERIODS

**THIS WILL CREATE A VARIATION IN THE WAY YOU ARE PULLING SO LOCK IN THE SHOULDER BLADES LIKE THE DB REAR DELT FLY BUT WITH YOUR CHEST ON THE BENCH**

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BALANCED QUAD EXTENSIONS

10 REPS X 3 SETS WITH 30 SECOND REST PERIODS

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RESISTANCE TRICEP PUSHDOWN

20 REPS PER ARM X 3 SETS WITH 30 SECOND REST PERIODS

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LUNGES

20 REPS PER LEG X 3 SETS WITH 45 SECOND REST PERIODS

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RESISTANCE HIGH ROW

20 REPS X 3 SETS WITH 30 SECOND REST PERIODS

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ELEVATED RESISTANCE GLUTE BRIDGE

20 REPS X 3 SETS WITH 45 SECOND REST PERIODS

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MOUNTAIN CLIMBERS

1 MINUTE X 3 SETS WITH 30 SECOND REST PERIODS

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