Week Four Workouts

Burn Session (At the gym)

Woman Incredible Fitness Challenge

  • 500m row
  • 1km on bike
  • 50 close grip pull downs
  • 50 hanging leg raises
  • 100 step ups
  • 50 push ups
  • 100 twisting crunches
  • 1km treadmill (incline of 10)
Time how long it takes you 🙂
The goal is not to do all 50 (or however many) of each exercise before you can move to the next exercise. Jump back and forth as much as necessary – just get through it all eventually!

Body Sculpt (At home)


exercise tempo sets
a1 dumbbell lunges 4020 8-10
a2 dumbbell bent over rows 3110 12-15
b1 lying glute raise 4122 8-10
b2 tricep push up 4010 10-12
c1 dumbbell front raises 3110 12-15
c2 leg cycling 3010 10-12
d1 close hammer curl 3010 12-15
d2 v-sit 60sec+

Notes:

  • Aim for 2-4 sets
  • 60 seconds rest between each exercise
  • Questions? Just comment below. That’s what I’m here for!