Hello. Week four's workouts, you're going to have four different movements. You're going to do each for one minute, move on to the next, and then your fifth minute. You'll get a rest minute. 

Minute one, you're going to do alternating lateral lunges. If you want to add weight to these, you can hold dumbbells for these, otherwise you can do body weight. 

Minute two is going to be push-ups. On the push-ups, don't go to failure. Find a number that you can try to keep consistent, right? So we, if five is your magic number, if you can get through five, leave one to two in the tank. We talked about this one of the previous weeks, because if you go to failure on push-ups, it takes a lot longer to come back from those, whereas if you're being proactive, leaving one to two reps in the tank, just kind of sitting back, shaking it out a little bit, you can continue on a little better than if you go to failure on those. 

Minute three you'll have dumbbell step-ups. I'm going to use this is a step that's in the gym. You can also use the the plio boxes that we pulled out before.

And the minute four is going to be devil's presses. Those are with dumbbells, and I'll go over those here in just a couple minutes.

Minute five is your minute of rest so with that full minute of rest, try and go a little bit faster on those devil's presses. And, then again, during your rest, don't lay down, sit down, walk around, shake it out. Try and recover as best as you can. 

So lateral lunges. Start with the feet together. Take a big step out to the side, extend the hips back. Step together. Other side. Hips back. If you want to add a dumbbell, pull a dumbbell at the chest. Step out. Side. So, one minute of those.

You're going to go into one minute of push-ups. Either from the ground, from the toes. If you need an elevated surface, you can use this box right from the toes, elevated surface here. You could drop down to the knees. Looking for those elbows to come back at 45 degrees. So hands should be just outside the shoulders. We don't want the elbows flaring way out here. Elbows come back at 45 degrees. Punch up, lock it out at the top.

And, you'll have a minute of step-ups. You can do these body weight. Alternate that foot you step up with. If you want to use dumbbells, carry them at your sides or we can put them up on the shoulders. I have one minute of those.

And then for the last minute is going to be what's called a devil's press. So these are a burpee on top of the dumbbells into a standing position. Swing between the hips, and then up and over head to finish. I'll go through a couple of these. I have my dumbbells back here. So I'm going to come down into my burpee, wide step with the feet. Okay, and I'm going to swing the dumbbells in between the hips, up and overhead. And I'm going to come back down to up on my feet, swing between the hips. On the side. And so, one minute of those. 

Big thing on those, when you step up to swing them in between the hips, make sure we're keeping the back nice and flat. Okay, so we're squatting down, grabbing those dumbbells in between the hips, up and overhead, and then back to the ground on those. Those are going to get your heart rate up. 

Use that minute to walk around, shake it out, and recover as much as you can. 

Have fun.