VIDEO: Workout 10 Week 10

Back to leg day today and it is a good one! Just a reminder that the exercises vary quite a bit at each level so be sure to check out the video if this is the first time you are taking on the workout. As with workout 9, we slow down the pace for some of the exercises as well. If you have any questions do not hesitate to get in touch! Enjoy video 10! #4321lifestyle

Complete just 5 reps of each exercise

Single leg squats
V sit ups
Drive through lunges
Plank (Apprentice & G.T. complete 20 seconds and in Elite and Master stage complete 20 seconds each side).

Complete this circuit 5 times through then…

Do Tabata of Burpees. Tabata is 8 sets of intervals. Each interval lasts 20 seconds followed by just 10 seconds rest.

Watch the video to view each exercise at each level and also use it for your warm up! Do not forget to stretch afterwards and LIKE the video on Facebook to get more points on the board!

The workouts follow the same format as The 4321 Method®’s Signature Collection. Workout 9 is arms, core and interval training, workout 10 is legs, core and interval training and workouts 11 and 12 are full body HIIT sessions. In week 9 you complete workouts 9, 10, 11 & 12 and repeat the same workouts in weeks 10, 11 & 12. The reason for this is to see the progression in each workout. Doing constantly different workouts has its benefits, but it is far more difficult to get to grips with each workout and to see how much you have improved. Following this programme leaves you feeling motivated and excited about continuing because you can see how far you have come!


Fit Bird

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Diary of a Fit Bird is written by the founder of The 4321 Method®. To find out more about our products go to:

The 4321 Method’s® Signature Collection

If you are enjoying the 6am workout, but would like to push yourself a bit harder, see bigger results or just generally get fitter, stronger and leaner then the The 4321 Method’s® Signature Collection might be for you! I designed the Signature Collection from my love of body weight training and from enjoying pushing myself further with my training. Sign up TODAY and challenge yourself to be your number 1!