This is a whole body sequence to start with chest press push at the end!

In Excel Shred 4 we use gliders, TRX and more! Only if you have them, these are not mandatory!

Enjoy this series!!!

30 seconds sets, 20 seconds recovery.
12 exercises to try!

This personal training style video targets hamstrings, core, glutes, quads, and triceps!
Option to use TRX in this one for triceps.
You will need a set of dbells for skullcrushers and single leg deadlifts.
Bender ball and a thick or thin band for wall squats.
Modications given for knee issues.

Optional to use a bosu ball or a pilates pillow.
Excellent workout for strengthening ankles

Short and sweet intervals of all core for any fitness level

Using Dumbbells, Bender ball for your strength work- this one is full body with a mix of hills and intervals

Option to use bender ball in this, dbells, band with handles

A workout that works to help strengthen around the knee joint.
Glutes, Hamstrings, and VMO work. (inner thighs)

4 sets of Skulcrushers
4 sets of Core - deadbugs and reverse curls
3 sets of Triceps on TRX, band or pulley system
3 sets of single leg squats on each leg (modifications given)

4 sets of chest press with Dumbbells or TRX, or the pulley system at the gym.
3 sets of lunges or glute hip extensions as a modification
3 sets of shoulder press or upper back rows as modification
1 extra set of Chest Press
3 sets of leg lowers at the end, or an opportunity for pikes!

Working with the dumbells.
Option to use the suspension trainer.
Modification for squats- seated on a bench.

Chest, Back, Core, Glutes, and Deadlifts (Hamstrings)

You will need a bender ball for this workout. If you have a PILATES RING this can be used instead as well!

When we build up our inner thigh strength, we strengthen around the knees.

You can do this with a set of dbells and a bender ball- that's it!
Or add in your Suspension Trainer, Bike, or Rower, and the stability ball!
These are all not needed, but if you have them, let's use them!

You will need a stepper or a bosu and a set of dbells.

Great one to do at home, or at the gym!
CHEST/BACK/CORE/GLUTES

You will use a bosu ball, pilates ring, mini band and thick band.
Dbells are optional.
** If your low back does not agree with single leg deadlifts- a separate suggestion will be given. I would prefer you to lye on your back and try single leg hip raises instead. (see 26:50 for demo)

Have "fun!"

This whole body workout can be done with or without a stability ball or TRX too.

See modifications, and keep in mind to take breaks when needed!

You will need a set of gliders ( can do without too )
A set of dumbbells

7 exercises - 40 seconds of work, 15 seconds recovery- 3X and you’re done!!

Enjoy!

This is all done from laying down. Bringing it to the foundation and then adding on if you can. This will work for all levels!
*** IF you want to use your pilates pillow- it's an option for that extra low back support to help you engage your core***

This is great for stretching the shoulders, hips, hamstrings and low back ;)
The "roasting a marshmallow on the campfire" is my favorite stretch.

This great core workout isolates the core using the block to create stability.
When we have stability our muscles can engage properly.

Any level welcome for this Core Blast!

Great for any level!