Stage 4 of Female Body Breakthrough

Stage 4 and the final stage for Female Body Breakthrough!  This one is structured a little different in that each workout has different reps and sets. So in week one I did 4 sets of 5 with heavy weights and then the next workout will be 3 sets of 10 and then the 3rd will be 2 sets of 15 with lighter weights.   Then you go through that rotation again.

Workout A

1. Plank with alternate arm/leg reach (on elbows)
2. Complex: Deadlift, High Pull, Push Press, Reverse Lunge
3A. Bulgarian Split Deadlift
3B. Single Arm Chest Press on ball
3C. Back Squat
3D. Chinups

Yeah  – that plank is flipping hard. Looks like this:

Plank 6


I was able to do it once I got the hang of it. Good thing I was using a mat, though 😀 

The complex – I forgot how much I liked this.  What it means is that you perform 8 reps of the deadlift, move right into a high pull and do 8 reps, move right into the push press with 8 reps and right into the reverse lunge and do 8 reps – all without stopping.  This one is the same for the whole month where you rest a minute and repeat the complex 4 times. You do have to use a lighter bar for this and it gets your heartrate up there!  I need to remember to rotate the complex in to my regular routines in the future.

Workout B

1. Crunches on stability ball
2. Complex: High Pull, Front Squat/Push Press, Back Squat, Good Morning
3A. Deadlift
3B. Dumbbell Overhead Press with rotation
3C. Single Leg Deadlift (modified from a single leg squat)
3D. Bent Over Row

Same deal here with the change in sets/reps each workout.  Now this should last for a month, but because of biking cutting into my weekend lifting, I might go ahead and just extend the time and get in all 12 workouts since they are each different. 

I do have to say that I am really tired of doing chin ups. Even with resistance – I don’t care for them. I don’t think I will bother with them ever again after this program is done.  Too many good moves I like to do ones I don’t!


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10 thoughts on “Stage 4 of Female Body Breakthrough

  1. Kim

    I love that plank move – I’m not sure I’ve done it on my elbows (looks harder than doing it with arms extended!).
    I try pull-ups and chin-ups when I do P90X and that is usually the only time – sort of like you, too many moves I would rather do!!
    Kim´s last blog post ..Asian Shrimp Noodles

    1. Lori Post author

      It is really hard on the elbows because you can’t pop your hips up like when your arms are extended.

  2. Helen

    Underneath my chub, I have a strong core, and I love planks! But I’ve got some issues due to aging I guess that sometimes cause me trouble with one of my shoulders and one of my wrists. I’m not sure my shoulder would let me do that plank, although maybe if you learn to distribute your weight evenly it might not hurt?

    I’m so with you on eliminating stuff you don’t like when there is other stuff that’s just as good out there. That goes for any kind of exercise, food and LIFE!
    Helen´s last blog post ..What to Do, What to Do?

    1. Lori Post author

      I think you could do these. I sprained my shoulder and that makes pushups hard, but these don’t. It mostly bothers my weak thigh, of all things.

  3. Shelley B

    That plank does look hard, just for the balance aspect! I always plank on my elbows because my wrists are tender. And I have to use a yoga mat because otherwise I get rug burn on my forearms. Who knew planks were so rough, right? 😉
    Shelley B´s last blog post ..Friday Mishmash

    1. Lori Post author

      I think planks are way harder on the elbows anyway. I see a lot of cheater planks at the gym when people go on the hands. They raise their hips and then brag about holding a 3 minute plank.

  4. Fran

    Challenging workouts Lori. At least I can do a plank LOL if you ask me to do a pushup I will start to cry and run away 🙂 I still suck at those.
    Fran´s last blog post ..Review May 2014

  5. Fran

    And now I read your last sentence which makes me think that I should just give up on the pushups. I hate them, I can’t do a full one and settling with just a couple on the knees should be less frustrating.
    Fran´s last blog post ..Review May 2014

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