VIDEO: Workout 5 Week 5

Here it is workout 5 for weeks 5-8 of the 12 week 4321 Challenge. The format remains the same as weeks 1-4 as we start with an arm and core set today. The level increases at each and every stage so get ready for some tough arm work 💪

Press ups x 10
Plank climb x 10

Alternate until 4 sets are complete then…

Back raises x 10
Leg raises x 10

Alternate until 4 sets are complete then…

Complete 5 intervals of Reverse Crossovers. Each interval is 30 seconds long followed by 30 seconds rest (Apprentice). G.T. gets 20 seconds rest, Elite 15 seconds rest and Master 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 5 is arms, core and interval training, workout 6 is legs, core and interval training and workouts 7 and 8 are full body HIIT sessions. In week 5 you complete workouts 5, 6, 7 & 8 and repeat the same workouts in weeks 6, 7 & 8. 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!

Enjoy!

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:

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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!