35 Minute Full Body Workout Week 4 of 12// Body Weight// Strength Training// Calisthenics

The most important step I want you to take for this program is to create a Higi account. A Higi account is a station (usually in Rite Aide) that takes your blood pressure, pulse, weight and gives you your body mass index when you provide your height. It's important to track this. As you keep track of your vitals you will see your numbers improve and stay motivated to keep up with the program. Vitals are key indicators that you are improving and it's typically the first change you see before physical changes take place. It's free and when you sign up for an account (Free) it will track all your results so you can see your improvement throughout the program and see how far you've come from the first time you started. I like to take a test 1-4 times a month. That's once a week or once a month FOR FREE! Create an account with the link below. https://secure.higi.com/dashboard#/ Printable Workout Log ( to keep track of your reps). https://files.acrobat.com/a/preview/5d33d7aa-909c-4654-9696-56bf7fbf26de Interval Timer For This Workout (already set up and ready to go). Do not need to download anything! http://www.intervaltimer.com/timers/7797805 Do 2 to 3 days of cardio on the days you are not resistance training. So, if you resistance train on Monday, Wednesday, and Friday... do cardio on Tuesday, Thursday, and/or Saturday. Jump Roping is one of the best forms of cardio. Jump roping burns more calories than other popular forms of cardio in a shorter period of time. For that reason I recommend using an app called Crossrope. Its an awesome FREE app that guides you through jump rope exercises. Just download it!This app is available on IPhone and Android devices. http://blog.crossrope.com/app/#download Heres a good place for a jump rope( http://amzn.to/2xzaqie ). You can use any jump rope you choose, but once you jump with a Crossrope you will not want to own any other kind of rope. The ropes come in different sizes as far as weight. The 1/4 pound agility rope and the 3lb heavy rope is a good place to start. The 3lb heavy rope is great for beginning jumpers because you can feel the weight of the rope as you're jumping which helps you with overall coordination. Highly recommend for your cardio days that you use a heart rate monitor so that you can workout in your specific heart rate zone. Polar heart rate monitors are one of the most accurate heart rate monitors at an affordable price. Shop Polar HR Monitors here! http://amzn.to/2fJDrhM Music by: No Copyright Song: Hip Hop Free Beats With Free Download https://www.youtube.com/watch?v=H4f7PmiHBlk&t=18s

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