BBH Body Assault Workout Program – Week 4

by Kristine on February 15, 2014

in Blog, Workouts

BBH Body Assault_week 4

Already onto Week 4 of the BBH Body Assault Workout Program!  Hope you’re getting into a good groove of the workouts!  You should notice that your heart rate is up during the entire workout. This way, you’re getting the maximum calorie burn as well as building your cardio endurance.

If you’re just getting on board now, I recommend you pop back to the very first post, as I have more tips, nutrition advice, and important notes.

Links to the other weeks: Week 1, Week 2, Week 3

WEEK 4

Monday – Legs

Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 12, or fast walk on treadmill to get your heart rate going.
——–
1) Smith Machine Lunges  – 20 reps per leg, no rest
Then do 20 squat jacks, rest for 20 seconds
3 SETS

2) Barbell Squats – 20 reps, rest for 10 seconds
Then drop to the floor and do 30 bicycle abs
4 SETS

3) Stiff Legged Deadlift – 20 reps, rest for 10 seconds
Then do 20 weighted bench step ups (10 per leg)
3 SETS

4) Leg Extensions – 20 reps, no rest
Then drop to the floor and do 30 toe touches
3 SETS

5) Butt Lift (Bridge) put a plate or barbell on your lap – 15 reps (heavy)
Then do 12 single leg romanian deadlifts (per leg)
3 SETS

Tuesday – Shoulders

Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 15, or fast walk or light job on treadmill to get your heart rate going.
———-
1) Shoulder Press (dumbbells or machine) – 15 reps, rest for 20 seconds
Then do 5 walkouts
4 SETS

2) Dumbbell Lateral Raise – 20 reps, no rest
Then do bench step ups 15 per leg (weighted), rest for 20 seconds
4 SETS

3) Cable Face Pulls – 15 reps, no rest
Then do 25 weighted rope crunches
4 SETS

4) Bent Over Dumbbell Rear Delt Raises (head on bench)- 15 reps, no rest
Then do a plank holding for 1 minute, rest for 10 seconds
4 SETS

5) Front Two-Dumbbell Raises  – 15 reps, no rest
Then do 20 jump squats, rest for 10 seconds
4 SETS

6) Cable Rear Delt Fly – 15 reps, no rest
Then do 25 mountain climbers
4 SETS

Wednesday – Arms (Biceps/Triceps)

Warm up – 5-10 minutes on cardio equipment of choice at level 10 – 15, or fast walk on treadmill to get your heart rate going.
————–
1) Wide Grip Barbell Curls – 20 reps, rest for 10 seconds
Then do 30 bench dips
4 SETS

2) Alternating Hammer Curls – 20 reps (10 per arm), rest for 10 seconds
Then do 30 jumping jacks
4 SETS

3) Close Grip EZ Bar Curls – 15 reps, rest for 10 seconds
Then do 10 burpees
4 SETS

4) Tricep Dips – 15 reps, no rest
Then do 15 Hanging Leg Raises
4 SETS

5) Cable Rope Overhead Tricep Extension – 15 reps, no rest
Then turn around and do 15 rope curls
4 SETS

6) EZ-Bar Skullcrushers – 15 reps, no rest
Then do 30 split lunge jumps
4 SETS

Thursday – Back/Chest

Warm up – 5-10 minutes on cardio equipment of choice at level 10 – 15, or fast walk on treadmill to get your heart rate going.
————–
1) Pullups (Assisted) – 20 reps, no rest
Then do 30 jumping jacks
4 SETS

2) Cable Rows – 15 reps, no rest
Then do 20 standing squats (hold onto a plate, or no use body weight)
4 SETS

3) Underhand Cable Pulldowns – 15 reps, no rest
Then do 30 mountain climbers
4 SETS

4) Flat Bench Dumbbell Flyes – 20 reps, no rest
Then do 20 bench hop overs
4 SETS

5) Chest Flies (Machine) aka. Peck Deck – 20 reps, no rest
Then do 15 pushups
4 SETS

6) Incline Chest Press (machine) – 15 reps, no rest
Then do 10 walkouts
4 SETS

Saturday – Full Body Assault

Complete this workout in as few sets as possible. Rest as little as possible. Complete all the reps in each exercise before moving onto the next one.

1) 100 pushups alternated with 100 crunches
2) 100 weighted side lunges (50 per leg)
3) 100 side lateral raises
4) 100 curtsy lunges with dumbbells (50 per leg)
5) 100 chest flies (machine)
6) 100 rope curls
7) 100 box jumps
8) 100 bent over two dumbbell rows
9) 100 leg presses
10) 100 lying leg curls

Goal time – 75 min

signature

 

* As per any workout program, its my assumption that you have a “green light” to workout, and I can’t be held liable if you injure yourself. You do this program at your own risk.

Kristine
Follow Me

Kristine

I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
Kristine
Follow Me

Latest posts by Kristine (see all)

  • Stefanie

    Could you provide some of the weight amounts you use? Just curious how heavy of a weight you use on certain exercises? I assume on the Full Body Assault you use lighter weights to get through that many reps?

    • http://www.busybuthealthy.com Kristine Fretwell

      Weights vary so much per exercise, just use however heavy you can go. The last 2 reps should be almost failure. If you can do 15 reps no prob with a certain weight, increase.

      • mc

        Does that apply to the 100 reps as well?
        Great week btw, fun and varied, thanks!

        • http://www.busybuthealthy.com Kristine Fretwell

          With the 100 reps, I try to do about 20-25 reps non-stop, then take a short rest and continue. I usually end up doing 4-5 sets to get through all 100 reps.

  • Beth Jeffries

    Hey Kristine!

    I just got on board with the BBH Body Assault program, and I must say…it’s kicking my booty so far! Thanks for putting together these awesome workouts!

    I am curious if you have an estimate on the calorie burn for these workouts? I haven’t yet invested in a FitBit or something of the like, and I’m curious to know how the calorie expenditure compares with some of my other favorite workout routines. I like to keep an eye on my daily calorie intake as I’m managing few mineral deficiencies right now and wanted to make sure I’m staying on-point. If you don’t have that info, of course I completely understand! Thank you!

    Beth

    • http://www.busybuthealthy.com Kristine Fretwell

      Hi Beth,

      This is super highly individual, and can totally depend on how much you exert yourself, your current weight (sometimes if you weigh more, you’ll burn more) and a number of other factors. But to give you a rough guideline, I burn on average 500 cals a workout (I weigh around 130 lbs). FitBit actually don’t monitor your heart rate, they are more for counting steps. Even though they will guesstimate a total calorie burn for the day, it doesn’t do a great job figuring out your actual calorie burn during a workout (as its usually a lot higher than a FitBit would indicate). So I recommend getting a heart rate monitor for that.

      Kristine Fretwell
      Busy But Healthy(tm)
      http://www.busybuthealthy.com
      Ph: 604-805-3858
      *Connect on:*
      Facebook | Twitter

  • Austin Kara Aper

    I love these workouts, I pull from different weeks to mix up the workouts and some days double up (out of necessity, 10 hour+work days) but I enjoy every minute and they are so fast paced. Thank you so much for posting these—your recipes are great too!

    • http://www.busybuthealthy.com Kristine Fretwell

      Thank you! So glad you’re enjoying them! 🙂

      Kristine Fretwell
      Busy But Healthy(tm)
      http://www.busybuthealthy.com
      Ph: 604-805-3858
      *Connect on:*
      Facebook | Twitter

  • mc

    Hi, noticed there are less sets in the legs this week and curious of the strategy behind it. Thanks! 🙂

    • http://www.busybuthealthy.com Kristine Fretwell

      Just because we’re doing smith machine lunges which are much heavier than regular lunges, and also leg extensions as well 😉

      Kristine Fretwell
      Busy But Healthy(tm)
      http://www.busybuthealthy.com
      Ph: 604-805-3858
      *Connect on:*
      Facebook | Twitter

      • mc

        Yes I realized what you meant a couple of sets into my lunges lol! Great workout thanks 🙂

Previous post:

Next post: