Week 4 Workout 1: Full Body 50

Week 4 Workout 2: Glutes
December 11, 2016
Week 5 Workout 6: Do Work Abs Circuit
December 18, 2016
Week 4 Workout 2: Glutes
December 11, 2016
Week 5 Workout 6: Do Work Abs Circuit
December 18, 2016

Week 4 Workout 1: Full Body 50

Here comes the Do Work Full-body 50! You will perform 50reps of each exercise today, and get that winter sweat on!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction.

Perform each exercise at your own pace.
Divide the 50reps into multiple sets if needed.
Rest 60 – 90 seconds between exercises or sets.

EXERCISE 1    BOX JUMP   x   50reps

  1. Begin with a box or a stable object about knee night in front of you. Stand with your feet shoulder width apart. This will be your starting position.
  2. Lower your body into a short squat position in preparation for jumping.
  3. Extend your legs and hip while jumping up explosively to as high as possible. Swing your arms to stay balanced if needed.
  4. Land on the box or the object with your knees bent. You can choose to jump back to the ground or step down.
  5. Repeat for 50reps at your own pace.


Option: Weighted Jump Squat

  1. Hold a light weight dumbbell in each hand shoulder high. Your feet should be slightly wider than shoulder width apart.
  2. Lower your body to a squat position then immediately jump up off the ground. Extend your arms to push up the weight while jumping up.
  3. Return to the starting position.
  4. Repeat and perform 50reps.


Demonstrated: regular pull-ups.

  1. Grab the pull-up bar with the palms facing away from your body and hands slightly wider than  shoulder width. Your should be standing on the floor with both feet flat on the floor at this point.
  2. Jump up and use the momentum to pull your body upward until your chin is at the same level of your hands, or the pull-up bar. Keep your chest up and back straight throughout the entire movement.
  3. Repeat the movement after you landed on your feet.
  4. Perform 50reps.



  1. Hold a kettle-bell (or the base of a dumbbell) with both hands and position it between your feet. This will be your starting position.
  2. Push back with your hips and bend your knees to swing the kettle-bell (or dumbbell) backward between your legs slightly to generate momentum.
  3. Swing the kettle-bell (or dumbbell) forcefully forward, and flex your glutes as the kettle-bell (or dumbbell) reaches shoulder height.
  4. Let the kettle-bell (or dumbbell) swing back between your legs and repeat.
  5. Perform 50 repetitions.



EXERCISE 4    WALKING LUNGES   x   50reps 

  1. Start in a standing position.
  2. Step forward with one leg, while dropping your hips and bend the knees. Lower your body to a lunge position, as the rear knee nearly touches the floor. Make sure to keep your upper body straight.
  3. Drive through the heel of your lead foot and stand back up.
  4. Step forward with your rear foot, repeat the entire movement on the opposite leg.
  5. Perform 50 steps.

Alternative: dd dumbbell or other weights for additional challenge..

EXERCISE 5    KNEES TO ELBOWS   x   50reps 

  1. Hanging on a pull-up bar with your legs fully extended and hands slightly outside shoulder width.
  2. Kick your feet up and back until both of your knees can touch or get close to your elbows.
  3. Bring your feet down back to the floor. Avoid swinging through out the movement.
  4. Repeat and perform 50 reps.

Alternative: Knees to elbows.

Bicycle on mat 1

Bicycle on mat 2



EXERCISE 6    SQUAT AND PRESS   x   50reps

  1. In a standing position with a dumbbell in each hand. Clean the dumbbells to shoulder height with palms facing each other and elbows pointed forward. Keep your upper body straight and your feet about shoulder-width apart.
  2. Bend your knees and send your hips back to lower your body. Descend into a full squat position, or as far as flexibility allows. Pause briefly at the bottom of the movement.
  3. Bring your body back to the standing position by extending your hips and knees.
  4. Press the weights overhead after fully raised to a standing position. Pause briefly at the top of the movement with both arms fully extended.
  5. Return the weights back to the starting position at shoulder height.
  6. Repeat and perform 50 repetitions.





  1. Lie face down on a swiss ball and keep steady. Keep your arms out or hands behind your head to help you stay balanced.
  2. Bend forward slowly at the waist as far as you can while keeping your back flat. Your legs should stay stationary through out the entire motion. Avoid rounding your back.
  3. Slowly raise your upper body back to the starting position.
  4. Repeat and perform 50reps .


EXERCISE 8    WALL BALL SHOTS   x   50reps 

  1. Hold a light weight medicine ball at chest height in a standing position. Keep your chest up and eyes looking up.
  2. Lower your body into a full squat position with the crease of the hip below the knee.
  3. Keep the chest up drive through your heels, aggressively extending the hips and knees.
  4. As you standing back up, throw the ball up and towards the wall.
  5. Receive the ball with the arms extended and cushion the force as you descend your body into a squat position again for the next repetition.
  6. Perform 50reps.

Alternative: Standing shoulder press if don’t have a medicine ball.



EXERCISE 9    BURPEES   x   50reps

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  1. Start in a standing position with your legs shoulder-width apart.
  2. Place your hands on the floor and kick your legs back so you will end up in a plank position.
  3. Press up and bring your feet back close to your hands and under your hips.
  4. Jump up and extend your arms over your head.
  5. Repeat and perform 50 repetitions.


EXERCISE 10    BOSU STEPS   x   50reps 

  1. Place a Bosu ball (or a ankle high stable object) in front of you while you are standing straight.
  2. Step up with one foot and bring the other foot up to the ball to stand on the Bosu ball.
  3. Step down with the initiation foot and step down back to the floor.
  4. This is considered one repetition.
  5. Repeat and perform 50reps.

And… that’s it for today!

Good job! Now cool down on a foam roller or stretch on a yoga mat. Remember to drink more water and feed your muscles with a tasty protein shake!


In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach