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.
Inchworm burpees. Complete 10 reps.
From a standing position with your feet together or slightly apart, brace your core to stabilize your spine. Gently exhale and bend forward hinging at your hips, keeping your knees extended (but not locked), and extend your arms in front of your body, while slowly lowering your torso towards the floor until you can place your fingers or palms of your hands on the floor in front of your body. Walk your hands forward without moving your feet (your heels will begin to rise off the floor). Continue walking yourself forward until you reach a full-push-up position where your spine, hips and head are level with the floor (plank position). Perform one full push-up, lowering your chest and hips simultaneously to the floor. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Continue pressing until the arms fully extend at the elbows. Simultaneously jump both feet toward your hands and propel yourself up to a standing position and jump toward the ceiling. Repeat.
Chest fly. Complete 8-12 reps.
With your feet shoulder width apart and knees slightly bent, With the elbows slightly bent, slowly bring both hands together in front of the body. When the hands are together, pause for one second before slowly returning the arms to the starting position.
High knees. perform for 30 seconds.
Stand with feet shoulder width apart and hop shifting your weight to one leg, bringing the other knee up toward your chest, stopping at the height of your hip. Switch legs quickly and repeat for the set amount of time.
circuit 2: Complete 3 rounds.
Canadian rows. Complete 8-10 reps, left-right.
Begin in a plank position with your feet behind you and your palms planted firmly on a bench in front of you, shoulder width apart with dumbbells in both hands with grip facing your body. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Keep your head aligned with your spine and perform a row with each arm keeping your elbow close to your body.
Face pulls. Complete 12-15 reps.
Place the cable pulley at a high position with rope or dual handles attached. Stand in front of the cable pulley, bracing your core. Pull the rope or handles directly towards your face, separating your hands as you do so and bringing your elbows past your head. Keep your upper arms parallel to the ground. Return to your starting position and repeat.
half burpee. complete 10 reps.
Start in the high plank position with your hands under your shoulders and your feet behind you about shoulder-width apart. Then jump both feet up and outside your hands so your in a squat position. For an added challenge, lift your hands off the ground simultaneously when you jump your feet forward. Maintain a tight core and neutral spine throughout the movement.
circuit 3: complete 3 rounds.
Banded plank walks + pushup. complete 5 walks + pushup x 2, left-right.
Start in a push-up position with the hands under the shoulders and the legs stretched out directly behind with an exercise band around your wrists. 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. Walk your hands and feet to the right while maintaining a tight core and perform one pushup. Repeat on the other side.
Bent over rows. complete 12-15 reps.
Grip a barbell or dumbbell with palms down so that the wrists, elbows, and shoulders are in a straight line. 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 or dumbbells are 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.
circuit 4: complete 3 rounds.
tricep dips. complete 12-15 reps.
Position your hands shoulder-width apart behind your torso on a stable bench or chair. You can also do this on the floor with your knees bent and feet positioned directly behind your knees. Shift your glutes off the bench with your legs extended in front of you. You can bend your knees to lighten the weight. Bend at your elbows and lower yourself toward the ground, keeping your body close to the bench, until your elbows are positioned at 90 degrees. Once you reach the bottom of the movement, press down into the bench and elevate yourself back to the starting position.
Pushups. Complete 8-12 reps.
Begin in a plank position with your feet behind you and your palms on the ground, shoulder width apart with fingers facing forward. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Lower your body toward the floor, keeping your head aligned with your spine, with your elbows flaring outward until your chest or chin touches the floor. To modify, drop to your knees.
side plank hip dips. complete 12-15 reps, left-right.
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.
mountain climbers 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.