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The Alpha Program: Workout #4

The Alpha Program: Workout #4

The Equipment

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.

The Workout

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.

The Start

Start your timer.

The Movements

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



  • (optional) weighted vest is RX+
  • Bodyweight lunges is scaled
  • NO REST!!