4 - 1 - 4 Workout
For this workout all you will need is a running surface and your own body weight.
You can do this inside on a treadmill or outdoors! I did this yesterday and WOW it was hard. My arms are still burning!!
Warm-up with 5-10 minutes of light cardio and dynamic mobility. Have a water bottle nearby and get ready to get sweaty!
4 minutes running at a quick pace – for me that was 9 mph
20 alternating jump lunges
20 tricep dips (I used rings but a bench will do)
20 jump squats
3 minutes running at a little bit faster pace – for me that was 10 mph
30 alternating jump lunges
30 shoulder presses
2 minutes sprinting – for me that was 11 mph
40 alternating jump lunghes
1 minute full out spring – for me that was 13 mph
Then repeat the workout building back up in reps!!
Good luck and please let me know how it goes!! Follow along with me on social media with #bodsquad #proof!