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

Follow us on YouTube and never miss a workout: http://www.youtube.com/subscription_c...

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-1...
90/90 stretch: 60-90 seconds each leg http://www.youtube.com/watch?v=acWwBW...
Hip Flexor stretch: 60-90 seconds each leg http://www.youtube.com/watch?v=acWwBW...
Hip/thigh extension: 1 set, 10 reps on each leg http://www.youtube.com/watch?v=HfKQLQ...
Body weight squat: 1 set, 10 reps http://www.youtube.com/watch?v=7C97w8...
Lunge with rotation: 1 set, 10 reps each leg http://www.youtube.com/watch?v=GhLk3n...

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

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

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=1TJBpe...
Push-up: 10 reps http://www.youtube.com/watch?v=Lr_DYX...
Step-up: 10 reps http://www.youtube.com/watch?v=quPex1...
Hip flexor stretch: Hold for 60 seconds each leg http://www.youtube.com/watch?v=acWwBW...

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=7C97w8...
Single arm overhead press: 8-10 reps each http://www.youtube.com/watch?v=NVnyDQ...
Cable lunge w/ single arm row: 8-10 reps each http://www.youtube.com/watch?v=QuTtQi...
90/90 stretch: 60 seconds each leg http://www.youtube.com/watch?v=acWwBW...

Metabolic Finisher (3-5 minutes)
Body weight squats/jump squats: 20 seconds, rest 20 seconds http://www.youtube.com/watch?v=7C97w8...
Mountain climbers: 20 seconds, rest 20s http://www.youtube.com/watch?v=K0Djoh...
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."

Connect with LIVESTRONG.COM Woman
Explore: http://www.livestrong.com/woman/
Like: http://www.facebook.com/livestrongcom
Follow: http://twitter.com/LIVESTRONG_COM/

More from Rachel: http://www.rachelcosgrove.com

beautycon Week 4 Workout Plan | Program 2 | Sleek/Strong With Rachel Cosgrove
8 Likes	8 Dislikes
971 views views	637K followers
How-to & Style	Upload TimePublished on 11 Jun 2012

Related keywords

fitland,exercise 14.1 class 11,weight training weight loss,health insurance,strength training serie,weight loss diet,weight training near me,fat burning exercises at home,beauty supply near me,healthy lunch ideas,beauty and the beast songs,training significado,pilates anytime,livestrong nike,woman in gold,female circumcision,training with hinako,female education,food service,beauty bakerie,womanizer define,pilates videos,stretching before workout,livestrong myplate,strong sleek fonts,challenging hiit exercises,core strength workouts,fit for free haarlem,food week,core strengthening exercises for seniors,exercise programs for seniors,food park,training point,fitness your way,strength training anatomy español,weight loss motivation,stretch synonym,wellness shot,stretches,stretcher,training deporte,workout fitness,livestrong mexico,fat burning exercises for legs,java challenging exercises,fitness quotes,yoga posturas,female education composition for hsc,yoga nidra,female education composition,stretcher board,fitness near me,nutritional yeast,health department,challenging glute exercises,livestrong gym,fitbit versa,weight loss calculator,weight loss fitness by verv,fitness models,fitness evolution,wellness connection,exercise of the lost doll,woman within coupon,exercise meaning,sleek and strong lululemon,strength training at home,wellness cat food,fat burning exercises at home for beginners,strength training by muscle & motion,weight loss challenge,wellness dog food,food truck buenos aires,fitness tracker,fitness,womans world,strength training for triathletes,livestrong bike,strength training workouts,stretch marks quotes,weight loss tracker,training camp,food en ingles,stretchable,training wheels,woman at war,exercise routine for 60 year old woman,yoga en casa,strength training and coordination an integrative approach,weight loss reddit,exercise program done in formal attire,strength training benefits,exercise program for 80-year-olds,healthy meals,strength training pdf,yoga iyengar,nutrition facts,fat burning exercises for obese,nutrition house,livestrong store,stretching meaning,fitness4me,weight loss club,workout music,wellness core dog food,core strengthening program,training mask,sleek and strong,fit for free rai,food truck rosario,livestrongwoman arms,exercise routine in gym,fitbit inspire hr,exercise during menstruation,food network,woman in black,exercise machine,exercise programs for beginners,core strengths,pilates at home,core strengthening exercises for beginners,challenging balance exercises for seniors,strength training for runners,wellness core,fitness singles,exercise benefits,challenging exercises at home,beauty school,yoga integral,fat burning exercises for stomach,yoga vinyasa,yoga ashtanga,fat burning exercises at home no equipment,exercise program for obese,stretch marks remedy,exercise programs on hulu,core strength fitness,workout plan,pilates ring,training que es,livestrongwoman youtube,woman quotes,fat burning exercises at home for males,exercise for weight loss,livestrong nike pulsera,exercise song,exercise program for parkinson's,yogananda,beauty shop,core strengthening,weight loss tips,woman at the well,training center garmin,exercise routine 50 year old woman,pilates workout,livestrong bracelet,stretching benefits,healthiest fast food,nutritional yeast recipes,stretching definition,weight loss workout,yoga en rosario,workout quote,yoga para principiantes,weight training program,weight training vs cardio,challenging exercises bodyweight,workout แปลว่า,beauty world,fitness 19 hours,beautyrest black,livestrong uruguay,livestrong spinning bike,strength training apple watch,weight training for swimmers,pilates wheel,food truck challenge,pilates near me,weight loss instagram,yoga de a dos,nutritional value of cauliflower,exercise program quizlet,pilates plus,fitness 1440,exercise routine for weight loss at home,weight loss перевод,nutritional high,healthpartners,weight training for women,core strength training,challenging python exercises,female education in bangladesh,healthy snacks,food truck argentina,exercise routine to build muscle,yoga om,livestrong traduccion,challenging dumbbell exercises,fat burning exercises at home no equipment for beginners,beauty supply stores,female watch,healthy food near me,foodie,training gym,exercise routine to lose belly fat,womans hospital,female hormones,sleek shine strong bonder,strength training in soccer with a specific focus on highly trained players,beauty quotes,exercise programs for seniors near me,fitness watch,healthy dinner ideas,fit for free amsterdam,weight loss before and after,fat burning exercises women's health,fitflop,pilates studio near me,workout abs,wellness quotes,challenging ab exercises,wellness retreat,challenging balance exercises,yoga mat,exercise routine for pregnancy,exercise routine to lose weight,female surgeon in dhaka,pilates benefits,exercise for back pain,fitness blender,pilates equipment,yoga para embarazadas,wellness living,livestrong ciclismo,nutritionist toronto,healthy breakfast ideas,woman to woman,fat burning exercises cardio,livestrongwoman yoga,stretch mark removal,training traduccion,yoga terapeutico,workout schedule,sleek and strong tight 28,core strength exercises,exercise program for kids,weight loss surgery,healthy fats,core strength crossfit,fitbit charge 2,fitbit charge 3,stretching,exercise programs on netflix,challenging leg exercises,weight loss fitness,female viagra,female name list,beauty and the beast cast,healthy food,fitness pal,strong sleek and sinful,core strength tradução,exercise routine for beginners,workout chest,female name,exercise program template,healthy fast food,http://healthcare.gov,healthy paws,stretching exercise examples,nutritionist,exercise routine no equipment,workout คือ,exercise routine to gain weight,exercise 9.2 class 12,female dress,strength training and coordination an integrative approach pdf,yoga challenge,exercise 1.2 class 12 maths,training force,female education paragraph,weight training at home,training peaks,pilates reformer machine,exercise programs on tv,nutritionist ottawa,fitness 19,livestrong fitness,woman within,exercise to reduce stomach fat,exercise routine to lose weight at home,exercise program for women,fit for free hoorn,challenging exercises to do at home,livestrongwoman tone it up,livestrongwoman ab workout,exercise to increase height,weight training guide,core strengthening exercises,women world cup,pilates machine,nutritional value of mushrooms,workout motivation,training wheels letra,livestrong band,beautylish,workout routine,beauty blender,core strength program,beauty supply,fat burning exercises with dumbbells,core strength training for patients with chronic low back pain,weight training for runners,food styling,woman yelling at cat meme,pilates class,wellness puppy food,weight training for beginners,woman walks ahead,fitness equipment,healthy chicken recipes,nutrition plus,nutrition resource centre,fitness connection,fitness sf,women's world cup 2019,food truck,weight loss transformation,pilates socks,stretch marks on legs,exercise routine for seniors,female colorectal surgeon in dhaka,stretching before jogging,nutrition calculator,exercise programs to lose weight,livestrong en español,weight training workouts,wellness spa,strength training anatomy,training center,strength training for soccer,exercise programs near me,fitness factory,food en español,food market,sleek and strong workout with weights,wellness check,core strengthening exercises for lower back pain,beauty salon,fat burning exercises for women's belly,fat burning exercises for arms,beauty and the beast,fit for free,livestrong pulsera,training wheels lyrics,woman thou art loosed,livestrong wristband,workout at home,weight loss meal plan,core strengthening yoga,workout meaning,exercise routine for depression,pilates definition,livestrong españa,exercise routine without equipment,exercise music,food truck store,beautycounter,exercise quotes,health equity,female profile picture,female viagra in bangladesh,wellness mama,female sign,most challenging exercises,wellness wheel,weight training to lose weight,pilates reformer,livestrongwoman pilates bootcamp,yoga kundalini,food traduccion,stretch film,exercise routines for beginners at home,woman in black 2,yoga en cordoba,workout ออกกําลังกาย,core strengthening workout,exercise routine for weight loss,weight training for seniors,wellness formula,nutritional yeast walmart,workout program,weight training for women over 50,exercise 11.1 class 12,training shoes,beauty bar,exercise cycle in nepal,workout back,yoga beneficios,livestrong lance armstrong,exercise routine for men's weight loss,wellness coach,woman in the window,fitbit,fat burning exercises for beginners,fitflops,food fantasy,fitness classes near me,pilates classes near me,strength training osrs,woman vs women,challenging exercises with bands,workout quotes,wellness center near me,fit for free opzeggen,sleek and strong tight,livestrong bracelet to wear or not to wear,weight training exercises,pilates vs yoga,training me,workout song,exercise programs,nutritional value of broccoli,livestrongwoman workouts,challenging exercises for seniors,strength training program,fitness centers near me,thought challenging exercises,weight training app,nutrition definition,stretch mark cream,yoga para niños,fat burning exercises no equipment,fitness amsterdam,nutrition plus barrie,training day,stretch film wrap,fat burning exercises low impact,challenging cardio exercises,exercise program for older adults,training shed,healthy recipes,core strength meaning,workout leg,wellness mart,weight training schedule,exercise of grandmother,fat burning exercises to do at home,womanizer lyrics,exercise video,wellness definition,exercise programs online,beauty brands,food fest,core strengthening exercises pdf,fat burning exercises for abs,fitness center,workout app,challenging core exercises,female cat names,pilates livestrongwoman,healthfirst,core strength workout,weight loss plateau,weight training equipment,weight training routines,exercise routine for abs,fitness center ijburg,strength training for swimmers,nutrition international,female reproductive system,weight loss programs,fitness zuidas,strength training methods,exercise of about love grade 12,fat burning exercises at home for females,pilates chair,beauty and essex,weight training shoes,fitland heemskerk,healthy breakfast,wellness center,nutritional value of watermelon,exercise routine at home,strength training for fat loss,food truck quilmes,exercise program design,fat burning exercises for thighs,challenging back exercises,female reproductive organ,challenging exercises for a bootcamp,stretch marks,weight loss pills,nutritional value of corn,food vocabulary,