Phase 1: Workout 4

Circuit 1 (4 times)

  • Barbell Front Squat — 8 reps
  • Plank — 30 seconds
  • Javelin Press — 10 reps
  • Plank 30 seconds

30 seconds rest between exercises. 90 seconds rest between each circuit.

2 minutes and proceed to the next circuit

Circuit 2 (4 times)

  • Barbell Glute Bridge — 6–8 reps
  • Push ups — as many as possible
  • Mountain climbers — 30 seconds

30 seconds rest between exercises. 90 seconds rest between each circuit.

2 minutes and proceed to the next circuit

20 pull ups

Get them all in.

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