day four: arms, Back & Abs
Allow 60-90 seconds rest between circuits. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed.
circuit 1: Complete 3 rounds.
Mountain climbers on med ball with twist
Mountain climbers on med ball with twist. Complete 20 reps.
In a plank position, brace your core with your hands placed firmly on a medicine ball or alternatively, directly underneath your shoulders on the ground. Flex your left hip, bringing your left thigh across your chest toward your right shoulder. Keeping your hands firmly on the ground or medicine ball, abs engaged and shoulder strong, simultaneously switch leg positions, crossing your right thigh across your chest toward your left shoulder.
Spider crunch burpees. Complete 10 reps.
Start with feet hip width apart, slightly bend at your knees and propel yourself upward as you jump to the ceiling. Bend your knees as you land, and drop down placing your hands on the floor in front of you and jump both feet back so that you’re now in plank position. Bring your right knee toward your elbow, crunching your right side and then position your foot back into a plank position. Repeat on the left side. Jump the feet back in toward the hands, and then explosively jump into the air, reaching your arms straight overhead.
Side plank hip dips. complete 20 reps.
Lie on your left side propped up on your left elbow and forearm, shoulders stacked over your elbow, legs stacked on top of each other. Raise your hips so that your body forms a straight line from head to heels. This is the starting position. Keeping your core braced and your glutes engaged, slowly lower your left hip toward the floor. Reverse the move, returning to side plank position. Repeat for reps, then switch sides, performing equal reps on each.
circuit 2: Complete 3 rounds.
P4’s. Complete 5-7 reps.
Hold one dumbbell in each hand, place the dumbbells on the floor with one hand directly under each shoulder and the legs straight out behind about shoulder-width apart in a plank position. Press your feet into the ground and pull the right hand up to bring weight the chest. Keep the elbow close to the rib cage. Slowly lower the weight to the floor before pulling the left hand up toward the side of the trunk. After doing a row with each arm, slowly lower the body to the floor to perform a pushup. Press back up to a plank position, jumping both feet near your hands and standing up straight. Perform a shoulder press with palms facing your body. Repeat.
shoulder taps. Complete 20 reps.
Start in a push-up position with the hands under the shoulders and the legs stretched out directly behind. Squeeze the thigh and glute muscles to keep body and legs in a straight line. Maintain a neutral spine position from your head to your tailbone. Keeping your hips facing the floor, reach one hand across to tap the opposite shoulder and then place it back on the ground. Repeat on the other side and perform the set number of reps.
Lateral side raises . complete 12-15 reps.
Stand with feet hip width apart or in a split stance, holding dumbbells in both hands with palms facing your body. Keep your core tight and pull your shoulders down and back. Exhale and raise the dumbbells out to your sides. Your elbows and upper arms should rise together and be slightly ahead of your forearms and dumbbells and raise level to your shoulders. Lower back to starting position.
circuit 3: complete 3-4 rounds.
Bent over rows. complete 12-15 reps.
Grip a barbell or dumbbells with palms down so that the wrists, elbows, and shoulders are in a straight line. Lift the bar or dumbbells from the rack, bend forward at the hips, and keep the back straight with a slight bend in the knees. Lower the bar towards the floor until the elbows are completely straight, and keep the back flat as the bar is pulled towards the belly button. Then slowly lower the bar to the starting position and repeat.
Bent over Reverse rows. complete 12-15 reps.
Holding a dumbbell in each hand or a barbell with palms facing away from your body, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The barbell or dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. Now, while keeping the torso stationary, breathe out and lift the dumbbells or barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Then inhale and slowly lower the dumbbells or barbell back to the starting position. Repeat for the recommended amount of repetitions.
Burpees with pushup. complete 10 reps.
Begin with feet hip width apart with core tight. Jump toward the ceiling, bending at your knees as you land and dropping to a plank position with hands positioned directly under the shoulders and the legs out behind the body, head facing down. Complete a push up. Jump the feet forward near the hands into a deep squat, and stand up, jumping toward the ceiling. Repeat. To modify, remove the pushup or jump and simply step your feet forward and stand.
circuit 4: complete 3 rounds.
Horizontal tricep extension. complete 12-15 reps, left-right.
Adjust attachment of cable column to a height level with armpit. Grasp handle or cable without attachment with one hand and your arm fully extended and brace your core. Slowly bend at your elbow and bring the cable to your chest. Return to the starting position and repeat.
Supermans. Complete 20 reps.
Lie on your stomach on a mat with your legs extended, toes pointing away from your shins, arms extended overhead with palms fac ing each other. Relax your head to align it with your spine. Exhale, contract your abdominal and core muscles to stabilize your spine and slowly raise both legs a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly and return to your starting position.
single arm bent over rows. complete 12-15 reps, left-right.
Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight. Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips. Your back should be flat and spine should be neutral, with your head aligned with your spine. Pull your shoulders down and back and maintain this position. Extend your right arm (holding the dumbbell) towards the floor without allowing your torso to rotate or shoulder to move towards the floor. Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. Keep your arm close to the side of your body and continue pulling the dumbbell upwards until you are unable to lift any further without rotating your torso. Return to starting position.