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PROATS Two-Pack
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PROATS – High Protein Organic Instant Oats × 2
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PROATS Two-Pack Subtotal: $44.98
WEEK FOUR - DAY 1 | TIME TO COMPLETE : 55 MINUTES
WEEK FOUR | DAY 1
SKI LUNGES
A high intensity workout sure to get your heart racing. Start slow and steady. Increase intensity as you go. 4 sets of 25.
WEEK FOUR | DAY 1
BACK ROLL TO JUMP SQUATS
A great HIIT. Do this workout if you’re pressed for time and want an intense all-around workout in under 15 minutes. 4 sets of 25.
WEEK FOUR | DAY 1
BALANCE BALL KNEE TUCKS
A great workout that combines planks & knee tucks. Hold the position for 2 seconds, release into a plank. 3 sets of 25.
WEEK FOUR | DAY 1
STANDARD PUSHUP
A simple workout but arguably the most effective all around. Keep back straight and elbows tucked in. 3 sets of 10.
WEEK FOUR | DAY 1
DUMBBELL BENCH PRESS
More challenging than a barbell bench press. Engages the core for stability and offers better symmetry. 3 sets of 10.
WEEK FOUR | DAY 1
BOSU BALL BALANCED PUSHUPS
Adds more challenge to the standard floor pushups. Engages core for stability and Pause at the bottom for 2 seconds. 3 sets of 10.
WEEK FOUR - DAY 2 | TIME TO COMPLETE : 55 MINUTES
WEEK FOUR | DAY 2
JUMPING LUNGES
Target your core, glutes, hamstrings and quads in one HIIT workout. Slow and steady and increase pace as you go. 4 sets of 25.
WEEK FOUR | DAY 2
FRONT LUNGES WITH MEDICINE BALL
A compound movement workout and great full body exercise when pressed for time. Use a challenging weight. 3 sets of 25 lunges.
WEEK FOUR | DAY 2
DUMBBELL WALKING LUNGES
Make the walking lunges more challenging by adding dumbbell weights. 4 sets of 25 lunges.
WEEK FOUR | DAY 2
BAND-ASSISTED LYING ABDUCTION
Self explanatory. Pivot from the hips only. Keep a tight core. 3 sets of 10. Rotate legs and repeat.
WEEK FOUR | DAY 2
KNEELING BAND-ASSISTED ABDUCTION
Keep a straight back and tight core. Use a band that allows for 3 sets of 10. Pivot from the hip only and rotate legs. This will burn.
WEEK FOUR | DAY 2
BAND-ASSISTED THRUSTERS WITH ABDUCTION
A twist on the regular band-assisted thrusters. Finish with an abduction motion at the top. Hold for 2 seconds. 3 sets of 10.
WEEK FOUR - DAY 3 | TIME TO COMPLETE : 55 MINUTES
WEEK FOUR | DAY 3
DUMBBELL BICEP CURLS
A great workout to isolate the biceps. Keep a straight back, elbows ticked in and a tight core. Pivot from the elbows only. 3 sets of 10.
WEEK FOUR | DAY 3
DUMBBELL LAT PULLOVERS
Focus on getting a full extension. Tighten your core and keep your back straight. Pivot from the shoulders only. 3 sets of 10.
WEEK FOUR | DAY 3
BICEP CURLS TO SHOULDER PRESSES
A great compound workout that isolates the biceps & works the shoulders & triceps. Straight body and keep a tight core. 3 sets of 15.
WEEK FOUR | DAY 3
BALL SLAMS
Therapy with benefits! Grab a medicine ball and slam it. Keep a tight core throughout the motion. 3 sets of 20.
WEEK FOUR | DAY 3
BATTLE ROPE SLAMS
A variation to the alternating battle ropes. Engage your entire body with this HIIT workout. 4 sets of 30 second slams.
WEEK FOUR | DAY 3
BALANCE BALL KNEE TUCKS
A great workout that combines planks & knee tucks. Hold the position for 2 seconds, release into a plank. 3 sets of 25.
WEEK FOUR | DAY FOUR
REST & ACTIVE RECOVERY
Good job, you’re half-way through my Week Three workouts!
Take a day off today to recover. Some light activity can be helpful in getting the blood flowing and will aid in muscle recovery. This could be a walk around the neighborhood, a short bike ride or some stretching around the house.
Watch your diet and keep your macros on track, and always make sure to get enough protein in your diet.
SHOP PROTEINWEEK FOUR - DAY 5 | TIME TO COMPLETE : 55 MINUTES
WEEK FOUR | DAY 5
STANDARD PUSHUP
A simple workout but arguably the most effective all around. Keep back straight and elbows tucked in. 3 sets of 10.
WEEK FOUR | DAY 5
DUMBBELL BENCH PRESS
More challenging than a barbell bench press. Engages the core for stability and offers better symmetry. 3 sets of 10.
WEEK FOUR | DAY 5
BOSU BALL BALANCED PUSHUPS
Adds more challenge to the standard floor pushups. Engages core for stability and Pause at the bottom for 2 seconds. 3 sets of 10.
WEEK FOUR | DAY 5
MEDICINE BALL TWISTS
Knees up and feet off the ground. Maintain a V shaped torso and twist. 4 sets of 25.
WEEK FOUR | DAY 5
PLANK VARIATION
If you can hold your plank more than 45 seconds, try this variation. A bit more challenging. 4 sets of 25 up-and-downs.
WEEK FOUR | DAY 5
BALANCE BALL CRUNCHES
A great core-isolation workout. keep a straight back and pivot at the hips only. 4 sets of 25. Make this challenging by holding a weight.
WEEK FOUR - DAY 6 | TIME TO COMPLETE : 55 MINUTES
WEEK FOUR | DAY 6
BACK ROLL TO JUMP SQUATS
A great HIIT. Do this workout if you’re pressed for time and want an intense all-around workout in under 15 minutes. 4 sets of 25.
WEEK FOUR | DAY 6
BAND-ASSISTED LUNGES
Lunges made more challenging with bands. Keep your core tight and a slow and steady motion throughout the workout. 3 sets of 10.
WEEK FOUR | DAY 6
BALANCE BALL HAMSTRING CURLS
Make sure you warm up your hamstrings first…this is known to cramp. Palm of hands planted on floor and a tight core. 3 sets of 10.
WEEK FOUR | DAY 6
DUMBBELL-WEIGHTED DEADLIFTS
Use a comfortable weight. Keep your back straight and your feet planted. Tight core and focus on your hamstrings. 3 sets of 10.
WEEK FOUR | DAY 6
DUMBBELL-WEIGHTED SQUATS
Keep a tight core and use a dumbbell weight you can do 10 reps with. Squat without leaning forward or hunching over. 3 sets of 10.
WEEK FOUR | DAY 6
BALANCE BALL KNEE TUCKS
A great workout that combines planks & knee tucks. Hold the position for 2 seconds, release into a plank. 3 sets of 25.
WEEK FOUR | DAY SEVEN
WEEK FOUR COMPLETED
CONGRATULATIONS
You finished Week Four and my 28-Day Program!
If you are stronger today than when you started, you have succeeded. I hope you enjoyed these workouts. Take a day off and feel free to restart the program with Week One. Or you can pick and choose any of my muscle-specific workouts to create your own program.
Thank you for following my workouts,
In Health,
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