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Fast-Track Fitness

Fast-Track Fitness – Week 4

It's the home stretch of the Fast-Track Fitness program!

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Editor’s Note: This article is part of  Fast-Track Fitness, a 28-day program available exclusively to Oxygen and Outside+ members. You can read more about the course and its offerings here. Members can access the full course here

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Intro to Week 4

Welcome to Week 4 of the program. First Chady goes through what you can expect this week, followed by a separate video explaining each workout. There is an exercise table below each workout video for reference, and you can check out the Fast-Track Fitness exercise videos HERE and HERE if you need more detailed instruction and modifications.

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Day 22: Upper-Body Strength + 30 Minutes Cardio

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All levels: Using a heavier weight, perform these exercises in straight sets, resting minimally between sets. Do 5 sets of each exercise. At the end of the 5th set choose a lighter weight and do a burn-out set to failure. Then move on to the next exercise.

EXERCISES TIME/REPS
Seated Row 10 reps
Triceps Kickback 10 reps
Pull-Apart 10 reps
Overhead Triceps Extension 10 reps
Dumbbell Punch 10 reps
Weighted V-Up 10 reps
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Day 23: Lower-Body Pump

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Beginners: Go through each circuit 2 to 3 times. At the end of the last set, choose a lighter weight and perform as many reps as you can in one minute.

Intermediate/Advanced: Go through each circuit 3 to 4 times. At the end of the last set, choose a lighter weight and perform as many reps as you can in one minute.

EXERCISES TIME/REPS
CIRCUIT 1
Alternating Curtsy Lunge 20 reps
Ice Skater 20 seconds
REST 10 seconds
CIRCUIT 2
Side-Lying Leg Raise (right) 20 reps
Ice Skater 20 seconds
REST 10 seconds
Side-Lying Leg Raise (left) 20 reps
Ice Skater 20 seconds
REST 10 seconds
CIRCUIT 3
Plié Pulse Squat 20 reps
Ice Skater 20 seconds
REST 10 seconds
CIRCUIT 4
Single-Leg Hip Lift (right) 20 reps
Ice Skater 20 seconds
REST 10 seconds
Single-Leg Hip Lift (left) 20 reps
Ice Skater 20 seconds
REST 10 seconds
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Day 24: Full-Body Tabata

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Beginners: Do one round.

Intermediate: Do 2 rounds.

Advanced: Do 3 rounds.

EXERCISES TIME/REPS
Rolling Burpee 20 seconds
REST 10 seconds
Plank Tapout 20 seconds
REST 10 seconds
Sumo-to-Narrow Jump Squat 20 seconds
REST 10 seconds
Triceps Push-Up 20 seconds
REST 10 seconds
Single-Leg Knee-Up 20 seconds
REST 10 seconds
Star Jump 20 seconds
REST 10 seconds
Mountain Climber with Push-Up 20 seconds
REST 10 seconds
Runner's Lunge 20 seconds
REST 10 seconds
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Day 25: Upper-Body Burn + 30 Minutes Cardio

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All levels: Using a heavier weight, perform these exercises in straight sets, resting minimally between sets. Do 5 sets of each exercise. At the end of the 5th set choose a lighter weight and do a burn-out set to failure. Then move to the next exercise.

EXERCISE TIME/REPS
Triceps Push-Up 10 reps
Hammer Curl to Overhead Press 10 reps
Bent-Over Lateral Raise-to-Row 10 reps
Alternating Front-to-Lateral Raise 10 reps
Windmill Toe Touch 10 reps (each side)
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Day 26: Lower-Body Pump

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Beginners: Complete 3 to 4 sets of each strength move, then jump rope for two minutes.

Intermediate/Advanced: Complete 4 to 5 sets of each strength move, then jump rope for two minutes.

EXERCISES TIME/REPS
Clamshell 10 reps (each side)
Jump Rope 2 minutes
Inner Thigh Lift 15 reps (each side)
Jump Rope 2 minutes
Fire Hydrant 15 reps (each side)
Jump Rope 2 minutes
Standing Glute Kickback 15 reps (each side)
Jump Rope 2 minutes
Standing Side Leg Raise 15 reps (each side)
Jump Rope 2 minutes
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Day 27: Full-Body Plyo HIIT

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Beginners: Do each circuit 1 time through.

Intermediate: Do each circuit 2 times through.

Advanced: Do each circuit 3 times through.

EXERCISES TIME/REPS
CIRCUIT 1
Alternating Lunge with Twist 1 minute
Single-Leg Knee-Up 30 seconds
Jog in Place 30 seconds
CIRCUIT 2
Alternating Lunge with Twist 1 minute
Rolling Burpee 30 seconds
Jog in Place 30 seconds
CIRCUIT 3
Plank Walkout 1 minute
Star Jump 30 seconds
Jog in Place 30 seconds
CIRCUIT 4
Triceps Push-Up 1 minute
Ice Skater 30 seconds
Jog in Place 30 seconds
CIRCUIT 5
Squat with Shoulder Press 1 minute
Sumo-to-Narrow Jump Squat 1 minute
Jog in Place 30 seconds
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Day 28: Rest Day and What Now?

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