**Please review the "4 Month Workout Series" blog post prior to starting.
Warmup
Stationary jog, 1 minute
Stationary high knees, 30 seconds
Stationary butt kicks, 30 seconds
Walking quadricep pull, 5 each leg
10 Cross over toe touch and reach (cross ankles, bend at the waist and touch toes), 5 right, 5 left
10 Shoulder rollbacks (5 forward, 5 back)
5 Inchworms
Workout - 12 reps x 2 sets *with weights
Renegade rows (12 total)
Lunge left leg forward, punch (with dumbbell) right arm
Lunge right leg forward, punch (with dumbbell) left arm
Overhead tricep extension
Squat and shoulder press
30 chair dips (no weight)
Alternating hammer curls in half front lunge
Glute bridge with chest press
Wall push up (no weight)
Glute bridge pullover