Aspire Fitness

Hard Work Generates Results

Week-4

Workout

V-Sits –  5 Reps
Up/Down Planks – 10 Reps
3pt Plank W/ Pushup – 15 Reps
Pushups – 20 Reps
10-2s – 25 Reps
Double Sided Jackknife – 30 Reps
Reverse crunch with twist – 35 Reps
Floor striders – 40 Reps
Bicyles –  45 Reps
Reverse Crunch – 50 Reps
Burpies – 55 Seconds
Mat Hops – 60 Seconds
Mountain Climbers – 65 Reps
Jumping Jacks – 70 Seconds
Run – 75 Seconds
Dips – 80 Reps
Front Squat – 85 Reps
Wall sit – 90 Seconds
Scissors – 95 Reps
Heel Clickers – 100 Reps

Descriptions

V-Sits | Laying on the ground with your arms and legs stretched out, raise your trunk and legs up so that your hands and toes meet in the middle. Effectively creating a “V”. Be sure not to throw yourself up be under control the whole time.
Up/Down Planks | With your forearms on the ground and toes behind you, keep a straight line between your shoulders, hips, knees and ankles. From this position push yourself up onto your hands, one at a time. The top part of the movement should look like the beginning of the push-up. And then lower your body back to the starting position.
3pt Plank W/ Pushup | While in a plank position, with your hands on the ground. You should be able to maintain a straight line from your shoulders, hips and ankles for the whole movement. Lift your left arm straight out infront of you, return to start. Do the same for your other hand. Now lift your right leg up, return to start and repeat for the other side. With all four limbs on the ground do a push-up. Now repeat that movement pattern.
Pushups | Start with your hands just outside shoulder width, place your toes (or knees) behind you. Try to balance the weight evenly between your hands and toes (or knees). Be sure to keep a straight line between your shoulders, hips, knees and ankles. From this position lower your body towards the ground having your chest touch the ground. Once you’ve reached the ground push through your hands to return yourself back to the starting position.
10-2s | Laying on your back with your hands by your hips, have your legs straight in the air. Swing your legs over to a 10-o’clock position, now bring them over to a 2-o’clock position. Try to keep your legs straight for the entire motion, there is no need to stop at the 12-o’clock position, just carry through.
Double Sided Jackknife | While laying on your hip have your bottom arm up on your ribs and the other on your head. Now with your legs straight raise your legs and upper body off the ground bending at the hips so that you form a jackknifed position.
Reverse crunch with twist | Laying on your back with your legs straight up in the air, raise your hips off the ground by “pushing” up on your feet. While pushing up, rotate your legs in the vertical axis, almost like a corkscrew. Try to keep your legs vertical the whole time. And lower your hips slowly back to the ground.
Floor striders | Starting in a lunge position, one leg forward and one back with 90 degrees at both knees. Now jump up and switch your foot position. The goal is to be airborne for as much time as possible.
Bicyles | Laying on your back start with both feet off the ground and knees bent to 90 degrees. With your hands up near your head, bring your right shoulder towards your left hip, while extending your right leg straight out. Repeat for the other side.
Reverse Crunch | Laying on your back with your legs straight up in the air, raise your hips off the ground by “pushing” up on your feet. Try to keep your legs vertical the whole time. And lower your hips slowly back to the ground.
Burpies | From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring your feet underneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.
Mat Hops | with your hands on a mat and both feet on the other side of the mat forcefully push yourself over the mat so your feet are now on the other side. Be sure to keep your feet together and to keep your hands planted in the push-up position.
Mountain Climbers | From a high plank position, weight on your hands and toes on the ground. Have one foot come forward so it starts under your chest. From this starting stance, jump up and switch your foot position. Repeat for the other side and so on.
Jumping Jacks | Standard Jumping Jack
Run | Standard Run, pace self set.
Dips | While sitting on a bench and hands down by your side and feet out stretched. Lift your body off the bench so you’re balance between your hands on the bench and your feet. Lower your hips towards the ground and back up.
Front Squat | With a barbell, or dumbbells, on the front part of your shoulders, and feet shoulder width apart and toes straight ahead. Lowe your hips to the ground keeping your core strong, back stays flat. Imagine you’re sitting in a chair. Once you’ve sat in the “chair” stand back up, focusing on pushing through your heels.
Wall sit | With your back against a wall and your feet shoulder width apart, lower your hips towards the ground until you’ve achieve 90 degrees of flexion in the hips and knees. Hold this position being mindful not to slide up or down the wall.
Scissors | While laying on your back, with straight legs just slightly above the ground. Move your legs in an up down motion trying to over exaggerate the movement. Repeat this scissor movement under control, you should be able to do this slowly.
Heel Clickers | Laying on your stomach, lift your entire leg off the ground, now click your heels together. It is a small movement but if you can keep your legs off the ground while doing it, it is a very effective glute exercise.