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Week 4 of the Barry's Bootcamp 4-Week Workout Plan

You're at the Finish Line! Here's Week 4 of Our Barry's Workout Challenge

Three weeks of workouts with just three rest days. That's what you've conquered during our Barry's fitness challenge so far — and that's pretty impressive. Now, you've just got one week of tough HIIT workouts inspired by Barry's signature studio format left to conquer. You've made it this far — might as well finish out strong! Like the previous weeks, each day outlines the equipment you will need, including a resistance band, a mini band, dumbbells, a sand ball, or just your own bodyweight.

Just starting the challenge? Catch up on weeks one, two, and three before you dive into the final week of workouts. You've got this!


Monday: Arms and Abs

Beginner: 1x; Intermediate: 2x; Advanced: 3x

Equipment: resistance band, medium dumbbells (8 pounds or more for women, 15 pounds or more for men), and heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)

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· 1 min. Alt. Standing Oblique Opens — bodyweight

· 1 min. High Plank Shoulder Taps + Toe Taps — bodyweight

· 1 min. Alt. Around the Worlds — resistance band

· 30 sec. Left Hold, Right Bicep Curl — resistance band

· 30 sec. Right Hold, Left Bicep Curl — resistance band

· 1 min. Plank Walk-Out + Triceps Push-Up + Downward Dog — bodyweight

· 45 sec. Slow Triceps Dips + 15 sec. Quick Tricep Dips – bodyweight

· 1 min. Lateral Front Raise — 2 medium dumbbells

· 30 sec. Shoulder Press + 30 sec. Arnold Press — 2 medium dumbbells

· 1 min. Alt. Wide Curls — 2 medium dumbbells

· 30 sec. Double Wide Curls — 2 medium dumbbells

· 1 min. Alt. Hammer Curls — 2 medium dumbbells

· 30 sec. Double Hammer Curls — 2 medium dumbbells

· 30 sec. Alt. Bicep Curls — 2 medium dumbbells

· 30 sec. Double Bicep Curls — 2 medium dumbbells


· 1 min. Skull Crusher — 2 medium dumbbells (weights together)

· 1 min. 1 Narrow Press + Alt. Shoulder Crushers — 2 medium dumbbells

· 30 sec. Weights Up Flutter Kicks — 2 medium dumbbells

· 30 sec. Weights Up Crunch — 2 medium dumbbells

· 30 sec. Slow Bikes — bodyweight

· 30 sec. Quick Bikes — bodyweight

1-MINUTE TRANSITION

· 90 sec. Sit-Up + Alt. Wood Chopper — 1 heavy dumbbell

· 1 min. Right Concentration Curl — 1 heavy dumbbell

· 30 sec. Right Shoulder Press — 1 heavy dumbbell

· 1 min. Left Concentration Curl — 1 heavy dumbbell

· 30 sec. Left Shoulder Press — 1 heavy dumbbell

· 30 sec. Sit-Ups — 1 heavy dumbbell

· 90 sec. Skull Crusher — 1 heavy dumbbell

· 1 min. Triceps Extension — 1 heavy dumbbell

· 15 sec. Triceps Extension Hold + 15 sec. Pulse — 1 heavy dumbbell

· 1 min. Right Concentration Hammer Curl — 1 heavy dumbbell

· 1 min. Left Concentration Hammer Curl — 1 heavy dumbbell

· 1 min. Alt. Tricep Kickbacks + Double Kickback — 2 medium dumbbells

· 1 min. Zottman Curls — 2 medium dumbbells

· 30 sec. High Plank Knee to Opposite Elbows — bodyweight

· 30 sec. Cross Body Mountain Climbers — bodyweight

Tuesday: Lower Body

Beginner: 1x; Intermediate: 2x; Advanced: 3x

Equipment: heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)

· 90 sec. Around the Worlds — bodyweight

· 1 min. Body Squat + Double Pulse — bodyweight

· 1 min. Alt. Reverse Lunges — bodyweight

· 30 sec. Jump Squats — bodyweight

· 1 min. Calf Raises + Toe Out Calf Raises — 2 heavy dumbbells

· 1 min. Alt. Step Ups + Knee Drive — 2 heavy dumbbells

· 90 sec. Eccentric Deadlifts (3 down, 1 up) — 2 heavy dumbbells

· 30 sec. Deadlift Reps — 2 heavy dumbbells

· 30 sec. Low Plank Hold + 30 sec. Low Plank Hip Swivels — bodyweight

· 1 min. Right Leg Plant, Squat — 1 heavy dumbbell

· 1 min. Right Leg Plant, Reverse Lunge — 1 heavy dumbbell

· 1 min. Right Leg Plant, Knee Drive — 1 heavy dumbbell

· 30 sec. Right Leg Plant, Squat Jumps — bodyweight

· 1 min. Left Leg Plant, Squat — 1 heavy dumbbell

· 1 min. Left Leg Plant, Reverse Lunge — 1 heavy dumbbell

· 1 min. Left Leg Plant, Knee Drive — 1 heavy dumbbell

· 30 sec. Left Leg Plant, Squat Jumps — bodyweight

1-MINUTE TRANSITION

· 1 min. Alt. Single Leg Deadlifts — 2 heavy dumbbells

· 1 min. Pause Squats — 2 heavy dumbbells

· 1 min. Curtsy Lunges — 2 heavy dumbbells

· 1 min. Deadlifts — 2 heavy dumbbells

· 1 min. Sumo Squats — 2 heavy dumbbells

· 1 min. Alt. Single Leg Deadlifts — 2 medium dumbbells

· 1 min. Pause Squats — 2 medium dumbbells

· 1 min. Curtsy Lunges — 2 medium dumbbells

· 1 min. Deadlifts — 2 medium dumbbells

· 1 min. Sumo Squats — 2 medium dumbbells

· 90 sec. Alt Side Lunges — 1 heavy dumbbell

· 1 min. Lateral Walk + Squat — 1 heavy dumbbell

· 30 sec. Alt. Snatches — 1 heavy dumbbell

Wednesday: Chest, Back, and Abs

Beginner: 1x; Intermediate: 2x; Advanced: 3x

Equipment: medium dumbbells (8 pounds or more for women, 15 pounds or more for men), and heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)

· 1 min. Sit-Up Middle Reaches — bodyweight

· 1 min. Birddogs — bodyweight

· 1 min. High Plank + Knee to Elbows + Downward Dog — bodyweight

· 1 min. Push-Ups — bodyweight

· 1 min. Seated Wide Rows — 2 medium dumbbells

· 1 min. Reverse Back Fly — 2 medium dumbbells

· 45 sec. Reverse Rows + 15 sec. Pulse — 2 medium dumbbells

· 1 min. Seated Rear Delt Raise — 2 medium dumbbells

· 1 min. Incline Chest Press — 1 medium dumbbell

· 1 min. 1 Neutral Grip Wide Press + 1 Chest Fly — 2 medium dumbbells

· 1 min. Slow Angled Chest Fly — 2 medium dumbbells

· 30 sec. Reverse Chest Press + 30 sec. Reverse Chest Press Partials — 2 medium dumbbells

· 90 sec. Lat Pullovers — 2 medium dumbbells

· 1 min. Suitcase Crunch — 1 medium dumbbell

· 1 min. Full Sit-Up + Twists on Way Down — 1 medium dumbbell

· 30 sec. Jackknife — 1 medium dumbbell

1-MINUTE TRANSITION

· 1 min. Push-Up + Shoulder Taps — bodyweight

· 1 min. Chest Press — 2 heavy dumbbells

· 30 sec. Alt. Chest Press — 2 heavy dumbbells

· 1 min. Dumbbell Squeeze Press — 2 heavy dumbbells

· 30 sec. Alt. Hammer Press — 2 heavy dumbbells

· 1 min. Double Upright Row — 2 heavy dumbbells

· 1 min. Alt. Narrow Rows — 2 heavy dumbbells

· 1 min. Double Reverse Rows — 2 heavy dumbbells

· 1 min. Row — 1 heavy dumbbell

· 30 sec. Supermans + 30 sec. Hold + Legs Flutter

· 1 min. Right Elbow, Left Knee Crunch — bodyweight

· 1 min. Left Elbow, Right Knee Crunch — bodyweight

· 30 sec. High Plank Shoulder Taps — bodyweight

· 30 sec. Quick Mountain Climbers — bodyweight

Thursday: Abs and Ass

Beginner: 1x; Intermediate: 2x; Advanced: 3x

Equipment: mini band

· 1 min. Wide Plank Walk-Outs — mini band (around ankles)

· 45 sec. Plank Glute Lifts — mini band (around ankles)

· 45 sec. Alt. Step Backs — mini band (around ankles)

· 30 sec. In/Out Squats — mini band (around ankles)

· 1 min. Alt. Calf Raises + Lateral Squat Walk — mini band (around ankles)

· 1 min. Alt. Thigh Raises — mini band (around ankles)

· 1 min. Sumo Squat — mini band (around ankles)

· 30 sec. Sumo Squat + Open/Close — mini band (around ankles)

· 30 sec. Side Toe Taps — mini band (around ankles)

· 45 sec. Low Plank + 15 sec. Break — mini band (around ankles)

· 45 sec. Low Plank Hip Swivels + 15 sec. Break — mini band (around ankles)

· 30 sec. Low Plank Knee Drops + 30 sec. High Plank Jacks — mini band (around ankles)

· 1 min. Alt. Toe Taps — bodyweight

· 1 min. Double Crunch — bodyweight

· 1 min. Full Sit-Up + Alt. Punches — bodyweight

· 30 sec. Tabletop Crunch — bodyweight

· 30 sec. Hollow Hold + 30 sec. Tabletop Crunch — bodyweight

1-MINUTE TRANSITION

· 1 min. Right Leg Step-Outs — mini band (around knees)

· 30 sec. Right Leg Quick Step-Outs — mini band (around knees)

· 1 min. Right Glute Bridge — mini band (around knees)

· 15 sec. Right Glute Bridge Hold + 15 sec. Pulse — mini band (around knees)

· 1 min. Right Clamshell — mini band (around knees)

· 30 sec. Right Leg Raise — mini band (around knees)

· 30 sec. Right Kickback — mini band (around knees)

· 1 min. Left Leg Step-Outs — mini band (around knees)

· 30 sec. Left Leg Quick Step-Outs — mini band (around knees)

· 1 min. Left Glute Bridge — mini band (around knees)

· 15 sec. Left Glute Bridge Hold + 15 sec. Pulse — mini band (around knees)

· 1 min. Left Clamshell — mini band (around knees)

· 30 sec. Left Leg Raise — mini band (around knees)

· 30 sec. Left Kickback — mini band (around knees)

· 1 min. Right Leg Climb — bodyweight

· 1 min. Right Side Plank — bodyweight

· 30 sec. Right Side Plank Reach Throughs — bodyweight

· 1 min. Left Leg Climb — bodyweight

· 1 min. Left Side Plank — bodyweight

· 30 sec. Left Side Plank Reach Throughs — bodyweight

Friday: Cardio Day

Run, bike, use the elliptical, or row for at least 30 minutes.

Saturday: Total Body

Beginner: 1x; Intermediate: 2x; Advanced: 3x

Equipment: medium dumbbells (8 pounds or more for women, 15 pounds or more for men), and heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)

· 1 min. Cross Body Curls — 2 medium dumbbells

· 1 min. Squat — 2 medium dumbbells

· 1 min. Alt. Shoulder Press — 2 medium dumbbells

· 45 sec. Triceps Push-Ups

· 15 sec. Triceps Push-Up Hold + 15 sec. Pulse

· 1 min. Double Bicep Curl (1 up, 3 down) — 2 medium dumbbells

· 1 min. Alt. Step-Ups + Double Bicep Curl — 2 medium dumbbells

· 1 min. Sumo Deadlift — 2 medium dumbbells

· 30 sec. Sumo Squat — 2 medium dumbbells

· 30 sec. Sumo Squat + Shoulder Press — 2 medium dumbbells

· 1 min. Triceps Dips — bodyweight

· 1 min. Seated Triceps Kickbacks — 2 medium dumbbells

· 1 min. Tabletop Double Shoulder Crushers — 2 medium dumbbells

· 30 sec. Feet Down Double Shoulder Crushers + 30 sec. Alt. Shoulder Crushers — 2 medium dumbbells

· 1 min. 2 Reverse Back Flys + 2 Double Hammer Curls — 2 medium dumbbells

· 1 min. 2 Reverse Rows + 2 Reverse Deadlifts — 2 medium dumbbells

· 1 min. Double Hammer Curl + Double Shoulder Press — 2 medium dumbbells

· 30 sec. Squat + 30 sec. Squat Press — 2 medium dumbbells

1-MINUTE TRANSITION

· 90 sec. Push-Up + Alt. Runners Lunge — 2 heavy dumbbells

· 90 sec. Alt. Chest Press + Double Chest Press — 2 heavy dumbbells

· 45 sec. Demi Press — 2 heavy dumbbells

· 45 sec. Alt. Hammer Press Partials — 2 heavy dumbbells

· 30 sec. Chest Press Burnout — 1 heavy dumbbell

· 1 min. Dumbbell Swings — 1 heavy dumbbell

· 90 sec. Alt. Narrow Rows + Double Narrow Row — 2 heavy dumbbells

· 1 min. Alt. Wide Rows — 2 heavy dumbbells

· 1 min. Lat Pullover — 1 heavy dumbbell

· 30 sec. Tiny Crunches — 1 heavy dumbbell

· 1 min. Squat + Bicep Curl — 1 heavy dumbbell

· 1 min. 1 Deadlift + 1 Goblet Squat — 1 heavy dumbbell

· 30 sec. Reverse Lunge — 1 heavy dumbbell

· 30 sec. Jump Lunges — bodyweight

Sunday: Rest Day

Do some dynamic stretching, foam roll, or try myofascial release.

Model: Sarah Otey

Image Source: POPSUGAR Photography / Matthew Zach
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