Body Beast Day 4 Cardio and Abs

Body Beast Day 4 Cardio and Abs

Today i had to modify the workout because i’m so sore from the last 3 days. I also rode my bike early this morning for about 6 miles. Here is my modified version:

Cardio Day 4

  • Length: About 30 minutes
  • Equipment needed: Bench (can be optional) & weights

WARM UP

  • 10 high knees
  • 10 single leg/hip rotations
  • 10 lunges
  • 10 air squats

 Workout

  • Squat to Overhead Press + Hold – 12 squat to over head press straight bar, 10 second hold on low position, 3 sets
  • Toe Tap – 1 minute or 60 reps
  • Squat to Jump Squat + Hold  – 12 of squats, squat, jump than, 10 second hold on low position 3 sets
  • Mountain Climber + Row + Plank – 20 reps, 10 reps each arm, 10 seconds plank, 3 sets
  • Sumo Squat + Hold – 12 sumo squats than 10 second hold on low position, 2 sets
  • Weighted Burpees + Stretch – 12 reps, 10 second planks on each side, 3 sets
  • Plyo Pushup + Hold – 12 reps, 10 seconds hold in place 2 sets
  • Sumo Jump – heals touch squats 20 reps, 2 sets
  • Squat to Upright Row + Hold – 18 reps, 10 seconds hold in place 2 sets
  • Alternating Lunge Jumps + Hold – 12 reps, 10 seconds hold in place 2 sets
  • Plank Press-Up + Hold – 12 reps, 10 seconds hold in place 2 sets
  • Plank + Twist + Sprint – 10 reps, 10 reps, 10 reps 2 sets

Get a drink, take a break under 2 minutes break in between exercise.

ABS

Length: About 10 minutes

  • Crunch – 20 reps – crunch with knees up.  I have not done a ‘normal crunch’ in a while.
  • Russian Twist – 20 reps – any weight – leaning back, knees back and feet off the floor – twist side to side – touch elbows to floor. 
  • reverse crunch – 20 reps – Laying flat on floor – legs straight and feet facing ceiling – lift legs towards ceiling without moving torso. 
  • in and out:  20 reps – With your legs crossed and, on the floor, – you crunch your legs in and engage abs.  
  • Cobra no feet motion – 20 reps – Laying face-down on the floor – raise up using your back muscles. 
  • Spiderman Crunch – 20 reps – In a plank position – bring your knees to your elbows – great for obliques!  
  • Bucket Drop across the body – This is just like the previous move, but your knee come across the body
  • One Arm Open Plank – You will start in plank – one hand holding a weight and the other supporting yourself on the floor.
  • Windshield Wiper – Lay on back – arms to side – legs straight – feet facing ceiling – let legs fall side to side but without touching the ground. 
  • Beast Abs – Lay on back – arms to side – legs straight – feet facing ceiling – 20 circles to the right rest 20 circles to the left.

I added 

  • in and out:  20 reps – With your legs crossed and, on the floor, – you crunch your legs in and engage abs.
  • Spiderman Crunch – 20 reps – In a plank position – bring your knees to your elbows – great for obliques!  
  • side crunches 20 on each side.

take recovery drink, you will need it.

day 4 photo

Comments are closed.