My 16 Weeks Journey To Six Pack Abs Week 4

March 12 , Week 4 – M, W, F Workout Routine: RESISTANCE TRAINING Circuit Training Exercises Ball Pushups: Ball Squat: (hold dumbbells on your side if available) Seated Band Row Hip Bridge Side Lateral Raise w/ band Tricep Extensions Ball Crunch Superman Circuit training is an excellent way to improve mobility, strength and stamina. This circuit training format utilizes a group of 8 strength exercises that are completed one exercise after another with little or no break. Each exercise is performed for a prescribed amount of time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to five depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective. Beginner: · 30 seconds per exercise · 30 second break in between: · Total number of circuits: 2-3 Intermediate: · 45 seconds per exercise · 15 second break in between · Total number of circuits: 3-4 Advance: · 60 seconds per exercise · 10 second break in between · Total number of circuits: 4-5 Example for a beginner: Do ball pushups for 30 seconds (whatever amount you can complete), followed by 30 second break. Next, perform Ball Squats for 30 seconds (whatever amount you can complete) followed by a 30 second break. Repeat until the last …