4-Minute Sets - April 26, 2013

4-minute sets…

Set A X 4 mins:  

Add a push up w/ with each round…

1. Plank walks - 10 steps to right 
2. 1 push up
3. Plank walks back to start - 10 steps to left
4. 2 push ups
5. etc...

**Partner band rows in elbow plank - 1 min each side**

Set B X 4 mins:  

Add a lunge jump with each round…

1. Walking lunges, forward - 5 reps each side
2. 1 Lunge jump each side
3. Walking lunges, backward - 5 reps each side
4. 2 lunge jumps each side

**Side elbow plank w/ T-rotation - 1 min each side**

Set C X 4 mins:

Chin ups, ½ to full ROM X 5 reps total

DB 1 arm row w/ T-rotation X 10 reps each side

**Chair pose w/ mini-band pull a-parts**

Set D X 4 mins:

Cardio machine of choice – 1 min

Wall sit – 1 min

**DB bicep curls X 20 reps**