![[9/21] WEEK 4 WORKOUTS](https://vhx.imgix.net/buildandburn/assets/74014423-0300-4c58-a70f-05b82501d058.png?auto=format%2Ccompress&fit=crop&h=360&q=70&w=640)
[9/21] WEEK 4 WORKOUTS
Welcome to Week 4, it's time to level up!
We recommend completing the workouts in the order they're listed to give each muscle group time to recover, but feel free to add rest days whenever your body needs them. Each workout is available in both follow-along video and PDF format (with the exception of Wednesday core).
![[9/21] WEEK 4 WORKOUTS](https://vhx.imgix.net/buildandburn/assets/74014423-0300-4c58-a70f-05b82501d058.png?auto=format%2Ccompress&fit=crop&h=720&q=75&w=1280)
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Legs to Failure
Glutes & hamstring focus! The way I could barely walk after this. WOW. I'm using a 15 lb, 20 lb, and 25 lb dumbbell.
Equipment: heavy weights
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Push Day Build
A good mix of chest, triceps, and shoulders. Focusing on strength, we take our main circuit TO FAILURE! Ashley has 5 lb, 12 lb & 15 lb dumbbells.
Equipment: light weights, medium weights, box
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Full Pilates Ball Core
Hitting the full obliques today. Raina uses 3 lb dumbbells and features side crunches, planks, and bear holds!
Equipment: light weights, pilates ball OR folded pillow
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Spicy Burn Back, Biceps & Core
A spicy burn day for our back, biceps and core. Starting with a ton of core, then moving into functional strength x cardio. Better than a cup of coffee!
Equipment: medium weights
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High Rep Lower Body + Core
A core & cardio focused circuit followed by a total core circuit for a full lower body BURN! Raina is using 20 lb dumbbells
Equipment: heavy weights
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2.83 MBLegs to Failure (PDF)
2.83 MB
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3.21 MBPush Day Build (PDF)
3.21 MB
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Spicy Burn Back, Biceps & Core (PDF)
3.4 MB
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High Rep Lower Body + Core (PDF)
2.7 MB
