The Alpha Program: Workout #4
We try to make all of our workouts doable from the gym or your home. This workout requires very little equipment, just a pair of dumbbells (we used 50's but go as heavy or light as your heart desires), and a Stairmaster, which can be substituted with a step-up box.
While we are going for time, we always want to use proper form and not half-ass it. Chest to the ground on push-ups, butt down low on the squats, and try to get that front knee to the ground on lunges, and go hard on the Stairmaster or box step-ups.
Start your timer.
4 rounds for time:
- 20 push-ups
- 30 air-squats
- 40 weighted lunges (20 each side)
- 10 floors on the Stairmaster or 2 minutes of box step ups
SCORE = TOTAL TIME
- (optional) weighted vest is RX+
- Bodyweight lunges is scaled
- NO REST!!