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!!
4-3-2-1-2-3-4 Workout
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
4 exercises:
20 push-ups
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
3 exercises:
30 push-ups
30 alternating jump lunges
30 shoulder presses
2 minutes sprinting – for me that was 11 mph
2 exercises:
40 push-ups
40 alternating jump lunghes
1 minute full out spring – for me that was 13 mph
50 push-ups
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!