4 stars on my calendar means I met my weekly 4 workout goal for the first time in forever. Here's my current workout plan (put together by Michelle Piccioli who is awesome btw). She is a strong, and badass woman who works with the Handsome Firefighter. Michelle is a personal trainer and former strength competitor.
DAY ONE - PUSH DAY
1 PUSH UPS SS CHEST FLY (4 SETS)
2 DIPS SS KICKBACKS (4 SETS)
3 STANDING BAR SHOULDER PRESS (4 SETS)
4 SQUATS (4 SETS)
5 WALKING LUNGES SS SUMO SQUATS (4SETS)
DAY 2 - TABATA
1 KB SWINGS
2 MOUNTAIN CLIMBERS
3 FIGURE EIGHTS
4 GET UPS
5 ROCKY'S
6 JUMP SQUATS
DAY 3 - PULL DAY
1 NEGATIVE CHIN UPS
2 DUMBELL ROWS (4 SETS)
3 BAR CURLS SS DUMBELL CURLS (ONE FOOT - 4 SETS)
4 SIDE AND REAR RAISES SS (4 SETS)
5 LYING SWISS BALL CURLS SS HIP THRUSTERS (4 SETS)
DAY 4 - TABATA
1 BIKE/SKIP/TREADMILL
2 JACK KNIFES
3 BOX CENTRE JUMPS
4 GRASS HOPPERS
5 GET UPS (NO KB) WITH JUMP
6 FLUTTERS
My favourite is Day One. Left to my own devices, everyday would be LEG DAY :)
It's good for me to get out of my comfort zone. The Tabatas are designed to be repeated 6 times, and to be honest I suck wind at about 4 rounds but I'm improving.
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