WLC week 4 workouts

Day 1:
2 min burpees
2 min sit ups
2 min push ups
2 min squats
2 min flutter kicks  (laying on your back with your chin to your chest and your lower back pressed into the floor, move your legs up and down from the hips (keep knees straight) as if you’re kicking in the water) 

Day 2:
Easy cardio/metabolic conditioning of your choice.  Minimum of 10 minutes.  Keep heart rate in recovery range.  Finish feeling good and fresh, not tired and wiped out. 

Day 3:
Squat Hold - 2 min (come down into the bottom of a squat and hold - use an object to hold on to only if necessary) 
Plank Hold - 4 min (from forearms OR hands - keep glutes tight and no ‘swayback’) 
Cobra Hold - 2 min (laying on stomach with arms back at sides, lift chest, arms and legs up off the ground as high as possible.  Hold) 
Squat Hold - 2 min 

Day 4:
Easy cardio/metabolic conditioning of your choice.  Minimum of 10 minutes.  Keep heart rate in recovery range.  Finish feeling good and fresh, not tired and wiped out. 

Day 5:
Repeat 8 times:
20” (seconds) Flutter kicks
10” rest (this is a total of 4 minutes) 
rest 1 minute 
Repeat 8 times:
20” push ups
10” rest 

Day 6:
Go for a long run, row, surfing session, bike ride, kayak, walk, or hike.  Spend at least 60 minutes and up to 3 hours outside. 

Day 7:
Easy cardio/metabolic conditioning of your choice.  Minimum of 10 minutes.  Keep heart rate in recovery range.  Finish feeling good and fresh, not tired and wiped out.