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Orgain & Spartan 30 Day Training Plan Week 4

Day 22: February 5
Workout Type: Total Body HIIT
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Circuit of 7 exercises (3 rounds for Beginners, 4 for Intermediate and 5 for Advanced). Each Exercise requires 45 sec. work / 15 sec. Rest
Exercises:
1. 4 High Knees/ 2 Burpees
- Beginner: High Knees with Burpee (No Pushup)
- Advanced: High Knees
2. 2 Touchdowns, Sprawl
- Beginner: Reach Down
- Advanced: Add a Tuck Jump
3. Broadjump Forward & 3 Heel Tap Jumps Moving Back
- Beginner: Sidesteps Moving Back
- Advanced: Only 2 Heel Taps Moving Back
4. Bear Crawl Up 4, Side Kick Through, Bear Crawl Back 4
- Beginner: Release Hip on Side Kick Through
- Advanced: Speed
5. Crab Walk 4 Rt, 4 Lft, Toe Taps 4
- Beginner: Reach toward feet
- Advanced: Quick Toe Taps
6. Plank Skaters
- Beginner: Toe Taps to the sides
- Advanced: Fast Taps
7. All Out Burpees (Try to add 1 each round)
- Beginner: No Pushup
- Advanced: Beat previous week

Day 23: February 6
Workout Type: Core
Warm-Up: 3 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Circuit of 8 exercises, 4 rounds. 30 sec. work / 15 sec. rest
Exercises:
1. Slider Mountain Climbers
- Beginner: work at your own pace
- Advanced: Fast pace
2. Heel Tap Crunches
- Beginner: Alternate 1 hand to head
- Advanced: Lift shoulders higher
3. Floor Wiper
- Beginner: Keep Arms on floor extended like the letter T
- Advanced:Hold Heavy weights with Arms Extended in line with shoulders
4. Side Jackknife
- Beginner: Bend Top Knee
- Lift both legs
5. DragonFlag
- Beginner: Keep Knees slightly Bent
- Advanced: Lower Slowly (8 count)
6. Plank Pressups
- Beginner: on Knees
- Advanced: Quick Pace

Day 24: February 7
Workout Type: Rest / Recovery
Warm-Up: N/A
Workout: Outdoor Walk 3-4 miles or 50-110 minutes, Hike or Run 85 min-100 min

Day 25: February 8
Workout Type: Lower Body
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Beginner: 4 Total Rounds with 10-12 Reps for each exercise; Intermediate& Advanced: 5 Total Rounds with 12-15 Reps for each exercise
Exercises:
1. Box Jumps Over
- Beginner: Step Up, Walk Over
- Intermediate: Jump Up, Walk Over
- Advanced: Box Jump Up, Jump Over
2. Jumping Lunges
- Beginner: no jump
- Advanced: Hold 2 weights
3. Squat Cleans
- Beginner: No weights
- Intermediate: 2 Weights
- Advanced: 2 Heavy Weights
4. Good Mornings
- Beginner: No weights
- Intermediate: Band
- Advanced: Barbell or Heavy Weights
5. Hamstring Sliders-Heel on Gliders or Towels
- Beginner: Both heels
- Intermediate: Glutes stay lifted
- Advanced: Single Heels

Day 26: February 9
Workout Type: Cardio
Warm-Up: N/A Walk or hike 1 hour, every 10 minutes pickup your pace; Intermediate/Advanced: Run 90 minutes

Day 27: February 10
Workout Type: Upper Body
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout Beginner: 3 Total Rounds with 10-12 Reps for each exercise; Intermediate& Advanced: 4-5 Total Rounds with 12-15 Reps for each exercise
Exercises:
1. Seated OH Press, Back against the wall
- Beginner: 2 Light weights
- Advanced: 2 Heavier weights
2. Bent Over Row
- Beginner: Use band
- Advanced: Band above wrists & 2 Heavy weights
3. Overhead Tricep Extension
- Beginner: Lighter Weight or Band
- Advanced: 2 Heavier weights
4. Pushups
- Beginner: On Knees or On Bench
- Advanced: Decline with band above wrists
5. Narrow Chest Press to Pullover
- Beginner: Keep Heels Down
- Advanced: Extend Legs and Lower simultaneously
6. Hammer Curl & Forward Raise
- Beginner: Use lighter resistance band
- Advanced: Heavier weights

Day 28: Feb 12
Workout Type: Total Body HIIT
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Circuit of 7 exercises (3 rounds for Beginners, 4 for Intermediate and 5 for Advanced). Each Exercise requires 45 sec. work / 15 sec. Rest
Exercises:
1. Rocket Jumps
- Beginner: Keep heels on floor, fast squats, side to side
- Advanced: Fast, Aim for 30
2. Plank Hurdle Hops
- Beginner: Plank Step Over
- Advanced: Both legs High leap over without stopping
3. Lateral over weights or markers with burpee at ends
- Beginner: Step over & Jump Back
- Advanced: Fast pace
4. Manmakers
- Beginner: No weight
- Advanced: 2 Burpees
5. Cross Jacks with Arms Overhead
- Beginner: No weight
- Advanced: Hold Medicine Ball overhead
6. 1 legged hop to inchworm (Right leg)
- Beginner: Walk both legs back
- Advanced: add a push-up
7. 1 legged hop to inchworm (Left leg)
- Beginner: Walk both legs back
- Advanced: add a push-up
8. Burpees
- Beginner: Aim for 1 more than your best number
- Advanced: Add a Tuck Jump at the end and try to match you

Day 29: Feb 13
Workout Type: Core
Warm-Up: 3 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Circuit of 8 exercises, 3 rounds. 40 sec. work / 20 sec. rest
Exercises:
1. Russian Twists
- Beginner: use a book or just body weight
- Advanced: 1 weight
2. Right Side plank hip tap
- Beginner: From Knees
- Advanced: Both legs stacked
3. Left Side Plank hip tap
- Beginner: From Knees
- Advanced: Both legs stacked
4. Hollow Body Leg Crossovers
- Beginner: Arms by your sides
- Arms extended overhead
5. Upper & Lower Body Crunch
- Beginner: 1 Upper Crunch then 1 lower body crunch
- Advanced: Keep shoulders lifted
6. Heels to ceiling
- Beginner: Use arms to lift legs up
- Advanced: Lift 1 heel to ceiling at a ceiling

Day 30: Feb 14
Workout Type: Rest / Recovery
Warm-Up: N/A
Workout: Outdoor Walk 1 1/2-3 miles or 35-50 minutes, Run 90 min-2 hours

Day 31: FEB 15
Workout Type: Lower Body
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Beginner: 3 Total Rounds with 10-12 Reps for each exercise; Intermediate& Advanced: 4-5 Total Rounds with 12-15 Reps for each exercise
Exercises:
1. Single Leg Deadlift (do all on R leg and then repeat on L leg)
- Beginner: Bodyweight
- Intermediate: Hold 1 heavy weight
- Advanced: Hold 2 heavy weights & add Knee Lift
2. Side Lunge to Knee Lift (do all on one side
- Beginner: Step to the side, then lift the knee up
- Advanced: Hold 2 heavy weights
3. Single Leg Deadlift (Do reps on one side and then switch to the other leg)
- Beginner: Back toe stays on the ground
- Advanced: Add weights
4. Banded Lateral Side steps. 4 right, 4 left
- Beginner: Stay low
- Advanced: Side Shuffle
5. Step-ups: Place 1 foot on step, chair or other stable surface and push up
- Beginner: Aim for under 18 inch height
- Advanced: 18 inch-24 inch height and add weight
6. Hip Thruster with Right Knee Drive
- Beginner: Lift Knee
- Advanced: Jump through left heel
7. Hip Thruster with Left Knee Drive
- Beginner: Lift Knee
- Advanced: Jump through right heel

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