WEEK 1 : DAY 4

THE WARMUP
MTNTOUGH Standard
Row - 500m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec

THE WORKOUT

Four Quarters
*Each quarter has three rounds of supersets inside - make sure you do a 1 to 1, work to rest ratio inside each round. In other words, do the 15 cals of cardio followed immediately by the exercise as hard as you can - then rest for as long as it took for you to do that round before you start the next round. Once you've done 3 rounds inside a quarter you're ready to move to the next quarter.

First Quarter *3 Rounds
Skier - 15 cals
Step ups - 20 reps

Second Quarter *3 Rounds
Bike - 15 cals
Heavy Ball Squats - 10 reps

Third Quarter *3 Rounds
Rower - 15 cals
Kettle Bell Swings - 20 reps

Fourth Quarter *3 Rounds
Treadmill at 12% grade - 15 cals
Reverse Lunge Press - 10 reps

MOBILITY
Follow along with Emily in the week's mobility video.

NOTES

This is a power workout, so the intent is to blast each round at max effort and then take that same amount of time to rest/recover before blowing into the next round.
Like Day 2 - if you don't have all the cardio machines that's fine - use what you have - the key is to complete the number of calories - the type of machine is not critical.

Weights will vary by person and exercise:

Stepup
Use a 20" box
Make sure to fully extend at the top
Beginners use 15 lbs. Intermediate 20 lbs. Elites 30 lbs.

Heavy Ball Squats
We at MTNTOUGH love to use heavy medicine balls but if you don't have any don't sweat it - use dumbbels instead and do Goblet Squats.
Beginners 50 lbs. Intermediate 70 lbs. Elite 90 lbs.

Kettlebell Swings
Beginner 35 lbs (16kg). Intermediate 50 lbs (24kg). Elite 60 lbs (28kg).

Reverse Lunge Press
Beginner 15 lbs. Intermediate 20 lbs. Elite 30 lbs.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Step ups: https://lab.mtntough.com/videos/mtntough-form-step-ups
Heavy Ball Squats: https://lab.mtntough.com/videos/mtntough-form-heavy-ball-squat
Kettle Bell Swings: https://lab.mtntough.com/videos/mtntough-form-kettle-bell-swing
Reverse Lunge Press: https://lab.mtntough.com/videos/mtntough-form-reverse-lunge-press