Workout Schedule – November

Week 4 – Day 4 – Triceps & Core

Superset 1

TRX Plank Oblique Tuck-Ins - 4 sets of 25 reps

Put both feet into a TRX strap with your hands on the ground in a push-up position. Drive knees into chest, side to side, repeating and alternating sides.

TRX Bodyweight Tricep Extensions – 4 sets of 10 reps

Using the TRX, grab handles with hands, walk feet out so your body is at an angle, drop elbows down and pull head through, then extend back out to starting position. (The farther your feet are the harder it will be on your core, closer is easier.)

Jump Rope – 3 minutes

Superset 2

Tricep Bar Pushdowns – 4 sets of 12 reps

Using a flat bar with both arms tricep pushdowns.

Seated Leg Lifts – 4 sets of 15-20 reps

While sitting on a bench, place a dumbbell (or no weight for an easier modification) between your feet. Sit back slightly to engage your core and lift your knees up to your chest, then bring them back down to starting position. Keep repeating for the desired number of reps.

Jump Rope – 3 minutes

Superset 3

Reach, Reach, Leg Drop – 4 sets of 15 reps

Laying on your back on the ground with your feet straight up towards the ceiling, reach one arm to opposite toe, then switch, then drop legs down and up. Keep repeating for the desired number of reps.

One Arm Overhead Tricep Extensions – 4 sets of 15 reps per arm

Holding 1 dumbbell with one hand behind your head, upper arm pointing straight up keeping your elbows pointed at the ceiling.