B2B Prep Program: Phase 4
Instructor: Ashia
You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.
Workout A
Things to know:
Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 8 reps per foot | 10 reps per foot |
| 2 | 4 reps per side | 6 reps per side |
| Circuit 2 | ||
| 3 | 4 reps per leg | 6 reps per leg |
| 4 | 4 reps (315)* | 6 reps (315)* |
| Circuit 3 | ||
| 5 | 8 reps | 10 reps |
*315 = inhale 3 seconds, hold 1 second, exhale 5 seconds.
Workout B
Things to know:
Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 8 reps per side | 10 reps per side |
| 2 | 4 reps per leg | 6 reps per leg |
Circuit 2| | | |
| 3 | 8 reps per leg | 10 reps per leg |
| 4 | 4 reps per arm | 6 reps per arm |
| Circuit 3 | ||
| 5/Modified | 4 reps (315)* | 6 reps (315)* |
| 6 | 8 reps | 10 reps |
*315 = inhale 3 seconds, hold 1 second, exhale 5 seconds.
