GNC Total Lean™ Challenge: Week 4

GNC Total Lean™ Challenge: Week 4.

Slim Shake Diet Week #4

 

Warm Up: 5 minutes walking, 5 minutes jogging
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Thrusters (body weight)
• Half push up with 30 second static hold
• Jumping Jacks
• Dumbbell Curl with Overhead Press
• Straight leg twists
The Extra Mile: 15 minutes elliptical

Phase I: Week 4 Day 2 – GNC Total Lean Challenge

Warm Up: 10 minutes cycling
Circuit: 2 sets of 20 Reps with 45 sec rest between each movement
• Dumbbell roman deadlift
• Front raise to lateral raise
• Dumbbell bent-over row
• 75 jump rope
• Plank complex: 15 sec each

Phase I: Week 4 Day 4 – GNC Total Lean Challenge

Warm Up: 10 minutes walking on incline
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Lunges
• Jumping jacks
• Push up (on knees if needed)
• 40 sec wall sit
• Bicycles
The Extra Mile: 15 minutes on stair step machine

Phase I: Week 4 Day 6 – GNC Total Lean Challenge

Spend 30 minutes doing a cardio exercise; outdoors, indoors, with a group, it doesn’t matter just get your heart rate up!!

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