TT4Abs Days 3-4

Thursday Feb 04 Day 3 – Workout B
• Warm-up Circuit

Superset #1
1A) DB Bulgarian Split Squat – 8 reps per leg (2-1-1) 30lb dbs
• 30 seconds rest.
1B) Elevated Pushup – 12 reps per side (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) Pull-up – 8 reps (2-0-1)
2B) Bear Crawl – 10 steps in each direction
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) DB Swing – 20 reps (1-0-1) 60lb db
• No rest.
3B) Burpees – 10 reps (fast)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
A) Bike Crunch 25/side
• No rest.
B) Plank – 60 second hold
• No rest.
C) Side Plank – 40 second hold
• Rest 1 minute and repeat 1 more times for a total of 2 supersets.
No intervals.

1.1 mile jog


Day 4 Friday (Incline Intervals)

14 8.5 mph 3 degree incline 1 minute
13 3.3 mph active rests 45 seconds