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4HB kiwi workout
General
Intermediate
Body
Plan Details
The 4HB kiwi workout routine by juan141 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Posterior chain and hip drive workout
Routine detail
Day 1
Workout A
Est. 24 min
5 exercises
Dumbbell front squat to press
3 Sets x 10 Reps
One arm, one leg, dumbell row
3 Sets x 10 Reps
Dumbbell walking lunges with knee raise
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Two arm kettlebell swing
3 Sets x 25 Reps
Day 2
Workout B
Est. 26 min
6 exercises
One leg romanian deadlift
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
One legged hamstring curl on a Swiss ball
3 Sets x 10 Reps
Plank
3 Sets
Side plank
3 Sets
Glute ham raise
3 Sets x 10 Reps
Day 3
Extras
Est. 2 min
1 exercise
Dumbell rear delt fly
1 Set x 7 Reps
