GodMOTHER ISA’S 4 WEEKS OF FUN

THIS IS A FOUR WEEK PLAN IN WHICH I HAVE THREE DIFFERENT WORKOUTS THAT WILL BE GROUPED TOGETHER BETTER TO ACCOMODATE THE SPRAWLING SPACE OF THE GYM. CONSOLIDATE AND KICK SOME ASS!

EACH WORKOUT SHOWN GETS COMPLETED ONCE PER WEEK.

FIND WEIGHTS THAT YOU CAN CONTROL BUT ARE CHALLENGING TO COMPLETE.

EQUIPMENT NEEDED THIS WEEK:

• DUMBBELLS WITH VARIOUS WEIGHTS

• KETTLEBELLS

• BENCH WITH INCLINE

• TIMER AS YOU WILL NEED TO RECORD YOUR WORK TIME & REST INTERVALS

• EARTHQUAKE BAR

• STABILITY BALL

• BOX TO STEP UP

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

SPEED CIRCUIT DAY

DUMBBELL SINGLE aRM ROW

• PERFORM 8 REPETITIONS PER ARM

MOVE IMMEDIATELY TO DUMBBELL DB back lunge to hi knee TO CONTINUE THE CIRCUIT

DAY TWO - mitochondria day

we have four pairings today. each pairing is for 3 rounds. rest intervals between rounds is 60-90 seconds.

perform 10-12 reps of push up on stability ball…..then move immediately to DB flat chest press for 12-15 reps.

Second pairing is Vest Step Ups for 10 reps/leg and move to a Vest Wall Sit for 45 seconds.

Third pairing is TRX Row for 15-20 reps following by a band-assisted flexed arm hang for 10-20 seconds

The last pairing today is a Stability Ball hip press or leg curl for 15-20 reps and Superman Hold (no video) for 20-30 seconds

DAY THREE - Hypertrophy Day

TWO CIRCUITS TODAY. THE FIRST ONE IS DONE FOR 4 ROUNDS. THE SECOND CIRCUIT IS DONE FOR THREE ROUNDS

EARTHQUAKE BAR SQUATS FOR 6-8 REPS

DUMBBELL INCLINE PRESSES FOR 6-8 REPS

MEDBALL HIGH TO LOW ROTATION CHOP FOR 6-8 ROTATIONS/SIDE

FINISH THE ROUND WITH 2 MINUTES ON THE ROWER AS FAST AS POSSIBLE

SECOND CIRCUIT IS THREE ROUNDS ONLY!

IPSI SINGLE LEG DEADLIFT - 6-8 REPS/LEG

STABILITY BALL LEG CURLS 8-10/LEG

SINGLE ARM ROW FOR 6-8 REPS/ARM. TUCK THAT HAND TOWARDS THE HIPS!

FINISH THE CIRCUIT WITH A 1 MINUTE PLANK HOLD (FLICK ME OFF IF NECESSARY)