Girl Power Workout Program : Week 4 : Day 1: (Monday) Muscle Tone Day

Week 4

Day 1: (Monday) Muscle Tone Day

Warmup: Arm Circles x 5

Lower Body Stretch x 4 mins

Upper Body Strength: 1 min 30 second rest between set

Lat Pulldown 3 sets x 10 reps

-Use a close grip bar

Cable Row or Row Machine 3 sets x 10 reps

-Use a close grip bar

Dumbbell Bicep Curl 3 sets x 8 reps per arm


-Standing

Pushup Tree: 1 cycle up to 10 pushups

-Do 1 pushup, break, 2 pushups, break... all the way up to 10 pushups

Pushup Tree: 1 cycle down to 1 pushup

-Do 10 pushups, break, 9 pushups, break... all the way down to 1 pushup

Lower Body Strength 1 min 30 seconds rest between sets

Dumbbell Forward Lunges 3 sets x 12 reps per leg

Dumbbell Step Ups 3 sets x 10 reps per leg

Dumbbell Side Split Squat 3 sets x 12 reps per leg

Abdominal Work

In 5 Minutes Do: 100 crunches, 75 situps, 50 leg raises, 25 v-ups

-can rest any time you want to, just make sure you do it all in 5 minutes

 

👉 Week 1 : Day 1 (Monday)
👉 Week 1 : Day 2 (Wednesday)
👉 Week 1 : Day 3: (Friday)
👉 Week 2 : Day 2 : (Monday)
👉 Week 2 : Day 2 : (Wednesday)
👉 Week 2 : Day 3 : (Friday) Cardio and Ab day
👉 Week 3 : Day 1: (Monday) Get Big Day
👉 Week 3 : Day 2: (Wednesday) Fat Burn Day
👉 Week 3 : Day 3: (Friday) Sweat It Out Day
👉 Week 4 : Day 1: (Monday) Muscle Tone Day
👉 Week 4 Day 2: (Wednesday) Hump Day
👉 Week 4 : Day 3: (Friday) The Weekend Starter