Workout 4

Complete one of the variations below depending on the time you have available:

Full Workout (44 Mins)

Workout breakdown:

Part A:

1a. Goblet Squat – 4 x 30s
1b. Bodyweight Pulsed Goblet Squat – 4 x 30s
2a. Static lunge – 2 x 30s (per side)
2b. Bodyweight Pulsed Static lunge – 2 x 30s (per side)
3a. Kettlebell Deadlift – 4 x 30s
3b. Bodyweight Pulsed Deadlift – 4 x 30s
4a. Weighted Glute Bridge – 4 x 30s
4b. Bodyweight Pulsed Glute Bridge – 4 x 30s
5a. Curtsy Lunge – 2 x 30s (per side)
5b. Bodyweight Pulsed Curtsy Lunge – 2 x 30s (per side)

30 seconds rest between each set, 45 seconds rest between exercises

Part B:

TABATA – 6 rounds each exercise 20 seconds on, 10 seconds off

1. Around The World – 6 x 20s
2. Russian Kettlebell Swing – 6 x 20s
3. Sumo Deadlift High Pull – 6 x 20s

10 seconds rest between each set

Shortened Workout (34 Mins)

Workout breakdown:

1a. Goblet Squat – 4 x 30s
1b. Bodyweight Pulsed Goblet Squat – 4 x 30s
2a. Static lunge – 2 x 30s (per side)
2b. Bodyweight Pulsed Static lunge – 2 x 30s (per side)
3a. Kettlebell Deadlift – 4 x 30s
3b. Bodyweight Pulsed Deadlift – 4 x 30s
4a. Weighted Glute Bridge – 4 x 30s
4b. Bodyweight Pulsed Glute Bridge – 4 x 30s
5a. Curtsy Lunge – 2 x 30s (per side)
5b. Bodyweight Pulsed Curtsy Lunge – 2 x 30s (per side)

30 seconds rest between each set, 45 seconds rest between exercises