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Week 4 Workout Plan | Program 2 | Sleek/Strong With Rachel Cosgrove

1,073 views · Published 11 June 2012 · 1:48 · Indexed 11 October 2026

Channel: LivestrongWoman · 2012 · Howto & Style

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You've made it to the final week of Phase 2! Great Job! By now, you will start to feel stronger and more confident in your progress. For this week, I want you to add more weight on up to 3 exercises, or select a harder version. And most important, I really want you to push yourself, giving this week's program all you have. You will love the results!

Here's your Week 4 workout plan for Program 2:

Warm up -- (10 minutes)
Foam roll: http://www.youtube.com/watch?v=CZng-19Mrs4
90/90 stretch: 60-90 seconds each leg http://www.youtube.com/watch?v=acWwBWSymYE
Hip Flexor stretch: 60-90 seconds each leg http://www.youtube.com/watch?v=acWwBWSymYE
Hip/thigh extension: 1 set, 10 reps on each leg http://www.youtube.com/watch?v=HfKQLQCdkK8 
Body weight squat: 1 set, 10 reps http://www.youtube.com/watch?v=7C97w8tOKNc
Lunge with rotation: 1 set, 10 reps each leg http://www.youtube.com/watch?v=GhLk3nhFbPM

Core -- (5 minutes)
Wood chop: 3 sets, 10ea, rest 60 seconds between http://www.youtube.com/watch?v=UYQgPDM9sMg

Power -- (3 minutes)
Kettlebell or dumbell swing: 3 sets, 10 reps, rest 60 seconds between
http://www.youtube.com/watch?v=zAOdwUTRMME

Circuit 1 (7-21 minutes)
Perform the following four exercises one after the other with minimal rest. Use the hip flexor stretch at the end as your rest and repeat a second set. Perform 3 sets.
Dumbbell or Kettlebell deadlift: 10 reps http://www.youtube.com/watch?v=1TJBpeiZUUw
Push-up: 10 reps http://www.youtube.com/watch?v=Lr_DYXu9Qgc
Step-up: 10 reps http://www.youtube.com/watch?v=quPex1cVePM
Hip flexor stretch: Hold for 60 seconds each leg http://www.youtube.com/watch?v=acWwBWSymYE

Circuit 2 (7-21 minutes)
Perform the following four exercises one after the other with minimal rest. Use the 90/90 stretch at the end as your rest and repeat a second set. Perform 3 sets.
Squat: 8-10 reps http://www.youtube.com/watch?v=7C97w8tOKNc
Single arm overhead press: 8-10 reps each http://www.youtube.com/watch?v=NVnyDQqmhPo
Cable lunge w/ single arm row: 8-10 reps each http://www.youtube.com/watch?v=QuTtQiOwtK4
90/90 stretch: 60 seconds each leg http://www.youtube.com/watch?v=acWwBWSymYE

Metabolic Finisher (3-5 minutes)
Body weight squats/jump squats: 20 seconds, rest 20 seconds http://www.youtube.com/watch?v=7C97w8tOKNc
Mountain climbers: 20 seconds, rest 20s http://www.youtube.com/watch?v=K0Djohpw1RY
Repeat 2-4 times


I'm Rachel Cosgrove, and I have an amazing workout for you. With Sleek/Strong, I'll help you build a feminine body, with a focus on traditional strength training. I go against the typical approach to show that you can use exercises like deadlifts and chin-ups as a way to be lean and sexy. 

Have a question for me? I'll be checking in regularly, so leave a comment or video response below.

Who is Rachel?
Rachel Cosgrove is the best-selling author of "The Female Body Breakthrough," owner of Results Fitness, columnist for Women's Health Magazine and creator of the Spartacus Workout (a series of 10 exercises performed in rapid succession for fat loss). A consultant for Fortune 500 companies such as Nike and Gatorade, she was also a contributor to the New York Times Best Seller "The Big Book of Exercises" and the Women's Health book "Look Better Naked."

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