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April 07, 2020
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Sara Beckert Week 4
Updated On: Mar 05, 2020

Interval training: Work on form and function.  This week will have intervals that try to get your heart rate up with longer rest times in between to build stamina or recovery heart rate.


5 min of jog

10 Air squats

5 Turkish get ups per side

Banded monster walks x 15 per leg

Day 1:

2 mile on treadmill

Don’t care how you do it- just get it done

(Try to do it wearing a weight vest)

Rest for half the time it took you complete the 2 miles.

Then, wearing a bottle:

  • Stair Master for 2 mins
  • Bear Crawl x 50m
  • Air Squats x 30
  • Lunges with a twist x 10 per side
  • Plank DB rows x 10 per side

Repeat for 20 mins total- no rest and record your sets. 

The mins include the 2 min stair climb

Day 2:

Warm UP:

1000 Row

Inch worms x 10 with a push ups

Jump rope x 30

Light weight front raise x 8, side raise x 8 and rear delt flys x 8

4 sets of 8 reps of each:

Bench Press

Push Ups

Lat Pull Down

Seated Row

Tricep Push Downs

Bicep Curls, 21’s

DB Squat to Shoulder Press

Laying on your back, Single leg SUPINE Bridges, 20reps per leg

Banded V abs x 10 x 4

Image result for ab exercises for me

Plank Right side hold x 30 sec directly into Plank Left side hold

Day 3:

Row for 3  mins, cat/cow x 10 x 2, Samson stretch x 15 sec, banded pass throughs x 10 x 2, supermans x 10 x 2


Row 250 m fast as possible

1:30 rest

X 5 rounds


10 Burpees

50 Lunges (25/leg) holding a dumbbell in ONE HAND

15 cal on the AB

Rest 2 mins x 5

If time:

2 min jog followed by 2 min step mill, followed by 2 min on the rower, 2 min on AB

20 mins total

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