Abstastic April
Calendar
Workout PDF
Workout Overviews
Lower Body Lift
Glute Awakening
MAIN LIFT
1. Band resisted Romanian
tempo deadlifts 3-4 x 6-10
Rest 1-2 minutes
2. High step ups
3-4 x 6-10
Rest 1 minute
3A. Goblet squat to reverse lunge
3B. Kickstand glute bridges
8-10 minutes AMRAP
8-10 reps each move
Rest as needed
4. Side lying hip raises
3 x 20 RL
Rest 30-60 seconds between sides
IF TIME April Abs Finisher
2-4 times through, rest as needed:
● Wall sit – aim to increase time each round
● Straight arm plank with alternating leg lift x 5-10 RL
● Forward lunge with oblique twist x5-10 RL
● Forearm plank with banded glider slides x 5-10 RL 2-4 times through
Upper Body Lift
Armageddon
MAIN LIFT
1. Tempo bench press 3-4 x 6-10
Rest 1-2 minutes
2. Single arm cross body rows
3-4 x 6-10 RL
Rest 1 minute
3A. Dumbbell chest fly
3B. Floor seated alternating Arnold presses
8-10 minutes AMRAP
8-10 reps each move
Rest as needed
4A. Pushups to shoulder taps
4B. Half kneeling chop + lift
8-10 minutes AMRAP
8-10 reps each move
Rest as needed
IF TIME April Abs Finisher
2-4 times through, rest as needed:
● Balanced single arm triceps kickbacks x 10-12
● Tall kneeling tempo hammer curls x 10-12 (up 2 down 2)
● Slow mountain climbers x 10-12 (pause 3-5 seconds)
● Alternating V ups x 10-12
Total Body Lift
Full Bloom
MAIN LIFT
1. Eccentric pull-ups from box
3-4 x 6-10
Rest 1-2 minutes
2A. Paused tempo hip thrusts
3-4 x 6-10
Rest 1-2 minutes
3A. DB or BB push press 3 x 6-10
Rest 1 minute
4. Band single leg deadlift to single arm row
3 x 8-10 RL
Rest 30 seconds between sides
5A. DB or KB tempo pullover to bridge
5B. Sumo squat to halo 8-10 minutes AMRAP
8-10 reps each
Rest as needed
IF TIME April Abs + Cardio Finisher
2-4 x through, 45 seconds on, 15 seconds off each move, rest as needed.
● 2 plank jacks to alternating down dog reach
● Side plank with elbow tap R
● Side plank with elbow tap L
● Inchworm to 2 squat jacks
Weekend Warrior
Ducks In a Row
Cash In
1A. Pallof press 2-3 x 8-10 RL
1B. Single leg isometric bridge with single leg lowering 2-3 x 6-10 RL
Rest 30-60 seconds
10-15 minutes AMRAP
2A. Sumo deadlift 10
2B. Sumo bent over row 8
2C. Side lunge to single arm upright row 6 RL
2D. Pushups 4
Rest as needed
Cash Out
3. Hanging knee or leg raises 2-3 x 8-10
Rest 30-60 seconds
Bonus Cardio
April Fools
1. Walking plank to mountain climbers
2. Switch jumps to plyo lunges
3. Beast taps
4. Skater hops
5. Fast feet to burpee
3-5 x 45:15
Rest as needed
Bonus Core
Ball of Fire
1A. Stability ball rollouts 2-3 x 10
1B. Stability ball dead bug 2-3 x 5-10 RL
Rest 30-60 seconds
2A. Stability ball pikes 2-3 x 10
2B. Stability ball leg extension 2-3 x 10
Rest 30-60 seconds
3A. Stability ball pass 2-3 x 5-10
3B. Stability ball stir the pot 2-3 x 5-10 RL
Rest 30 – 60 seconds
Additional Resources
FB UNIT: Stretching + Mobility Videos
You may also be interested in purchasing a copy of The Daily Stretch Pack, if you haven’t already.
The Daily Stretch Pack is $27 and comes with 7 guided stretch / flow videos, each is 10 minutes or less. These are an excellent supplemental resource for your strength training routine, can double as warmups, and they are a nice addition to your non-training movement repertoire.