Week 4: Knock ‘Em Dead Bootcamp

week 4: known 'em dead bootcamp

Welcome to the final week of Anytime Health’s custom plan intended to get you toned and ready for you spring and summer events. If you just stumbled upon this now, go back and start with week one, and then week two and three before starting today’s workout!

Monday: Strength Circuit & HIIT on treadmill (25 minutes)
15 reps of each exercise, 2-3 sets depending on physical fitness. Rest for 90 seconds between sets.

Straight-arm Lat Pulldowns
One handed Bosu Push-ups
Medicine Ball Crunches
Cable Lat Pulls
Stability Ball Push-ups
Torso Rotations

Tuesday: Zumba/Hip-hop class or Spinning/Recumbent Bike
45 minutes

Wednesday: Strength Circuit & Yoga/Stretch/Meditation (30 minutes)
15 reps of each exercise, 2-3 sets depending on physical fitness. Rest for 90 seconds between sets.

Leg Extension Machine
Dumbbell Step-ups
Bosu Leg Scissors
Smith Machine Lunges
Stability Ball Leg Extensions
Medicine Ball Oblique Twist

Thursday: Spinning/Upright Bike
45 minutes

Friday: Strength Circuit & HIIT on elliptical (25 minutes)
15 reps of each exercise, 2-3 sets depending on physical fitness. Rest for 90 seconds between sets.

Barbell Curls
Seated Rope Triceps Extensions
Stability Ball Rear Shoulder Raises
Hammer Curls
Reverse Triceps Pulldowns
Plated Front Shoulder Raises

Saturday: Zumba/Hip-hop class or Spinning/Upright Bike
45 minutes

Sunday: Rest/Foam Rolling/Stretching
30 minutes

Miss out on last week’s workouts? Get week two here. Or week one here.

Download the strength circuit workouts for week three here (click button below):

week 4 workouts

How did the Knock ‘Em Dead series go for you?

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Debbie spends her time at the Anytime Fitness corporate office writing and designing web content for the brand’s fabulous franchisees and staff. She has a B.S. in Dietetics, has been NASM certified in personal training, and specializes in weight loss. Her outlook on health and wellness is driven by her own 120-pound weight loss: she is a realist who doesn’t believe in diets, believes strongly in chocolate, and maintaining a healthy, sustainable balance in life. She takes a passionate interest in mental health, positive body image, and self-love. She’s an avid creator of music and mother of cats. She also can’t keep plants alive.