DAY 4

Step 1

Choose your preferred Cardio
(look under exercises)

Step 2

Set your gym boss interval timer (app) on 30 sec “ON”
& 15 sec “OFF” for 20 rounds

perform a 5-10 min warm -up

1) CARDIO – 30 Sec

REST – 15 sec

2) Beginner Side Plank (right) – 30 Sec

  1. Lie on your left side with your knees bent, and prop your upper body up onto your left elbow.
  2. Raise your hips off the floor, and hold the position.
  3. Keep your abdominals tight and hips high.
Type: Strength
Main Muscle Worked: Oblique’s
Other Muscles: Shoulders, Core
Equipment: None
Mechanics Type: Isolation

REST – 15 sec

3) CARDIO – 30 Sec

REST – 15 sec

4) Beginner Side Plank (left) – 30 Sec

  1. Lie on your right side with your knees bent, and prop your upper body up onto your right elbow.
  2. Raise your hips off the floor, and hold the position.
  3. Keep your abdominals tight and hips high.
Type: Strength
Main Muscle Worked: Oblique’s
Other Muscles: Shoulders, Core
Equipment: None
Mechanics Type: Isolation

REST – 15 sec

5) CARDIO – 30 Sec

REST – 15 sec

6) Sitting Knee Tucks – 30 Sec

  1. Sit down on a chair or a bench. Hold the bench/chair with your hands at your sides. Lean back to activate your core while straightening your legs out in front of you.
  2. Bring your feet together and raise them a few centimeters off the ground. This is your starting position.
  3. Controlling your abdominals bring the knees up and in towards your chest. Exhale as you bring your knees in.
  4. Then reverse the motion by extending the legs back out in front of you to the starting position, inhale. Keeping your abs tight at all times.
  5. Repeat.
Type: Strength
Main Muscle Worked: Abdominals
Other Muscles: Core Spinal erector
Equipment: Chair or Bench
Mechanics Type: Isolation

REST – 15 sec

7) CARDIO – 30 Sec

REST – 15 sec

8) Dumbbell Ab Twists – 30 Sec

  1. Sit with your feet about two feet from your butt, holding a dumbbell securely with both hands. Keeping your back straight, lean your entire torso back a few inches. You should feel your abs working. This is your starting position.
  2. Without rounding your spine, rotate your ribcage to the left, and then return to center to twist to the right.
  3. Repeat.
Type: Strength
Main Muscle Worked: Abdominals
Other Muscles:  Oblique’s, Core
Equipment: None
Mechanics Type: Isolation

REST – 15 sec

9) CARDIO – 30 Sec

REST – 15 sec

10) Bicycle Crunches – 30 Sec

  1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
  2. Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
  3. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
  4. Go back to the initial position as you breathe in.
  5. Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
  6. Continue alternating in this manner.
Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Compound

REST – 15 sec

11) CARDIO – 30 Sec

REST – 15 sec

12) Reverse Fly Pulses – 30 Sec

  1. To begin, keep your back straight and bend forward at the waist. Your torso should be almost parallel to the floor. Hold the dumbbells in each hand. Knees slightly bent.
  2. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion. This is your starting position.
  3. Pulse by trying to squeeze your shoulder blades together to get the best results from this exercise. The movement is a small one.
  4. The arms should be elevated & parallel to the floor.
  5. Repeat the small movements
Type: Strength
Main Muscle Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Isolation

REST – 15 sec

13) CARDIO – 30 Sec

REST – 15 sec

14) Squat Pulses – 30 Sec

  1. Place your feet hip width apart. Your feet must be straight. Hands out in front of you for balance. Keep your head facing forward.
  2. With your core tight, push your knees and butt out as you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. It should feel like you are about to sit down on a low chair. This is your starting position.
  3. Keeping this position and the weight on your heels, slowly start to pulse up & down. The movement is small. All lower muscle groups will start to burn.
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Adductors, Calves, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound

REST – 15 sec

15) CARDIO – 30 Sec

REST – 15 sec

16) Elevated Plank Twists – 30 Sec

  1. Start in a push-up position, arms extended & keeping your hands directly under your shoulders. Legs are out straight behind you with feet together. This is your starting position.
  2. Maintaining this position, bring your right knee in towards your chest, exhale and rotate your torso by bringing your right knee towards your left side of your body.
  3. Return to the starting position, keeping Abs tight and back straight.
  4. Bring your left knee in towards your chest, exhale and rotate your torso by bringing your left knee towards your right side of your body.
  5. Return to the starting position.
  6. Repeat with the right knee, then the left & so on.
Type: Strength
Main Muscle Worked: Abdominals
Other Muscles worked: Oblique’s, shoulders, spinal erectors
Equipment: Body Only
Mechanics Type: Isolation

REST – 15 sec

17) CARDIO – 30 Sec

REST – 15 sec

18) Chest Squeeze – 30 Sec

  1. While holding a dumbbell in each hand, raise the dumbbells to head height.
  2. Make sure to rotate your wrists so that the palms of your hands are facing forward. The weights should be above your elbows in a straight line. This is your starting position.
  3. Now, exhale, keep elbows bent and bring the weights together and squeeze pectoral (chest) muscles.
  4. Go back to the starting position while inhaling.
  5. Repeat.
Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders
Equipment: Dumbbells
Mechanics Type: Compound

REST – 15 sec

19) CARDIO – 30 Sec

REST – 15 sec

20) High Step-Ups – Alternating Legs – 30 Sec

  1. Use a secure bench or chair.
  2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you come up.
  3. Step down with the right leg by flexing the hip and knee of the left leg as you inhale. Return to the original standing position by placing the left foot next to the right foot on the initial position.
  4. Repeat with the left leg, then again with the right leg & so on.
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: A secure bench/chair/elevated step
Mechanics Type: Compound

YOU DID IT!

(perform a 5-10 min cool down including stretches)

BACK TO EXERCISES

GO BACK

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