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.
plank jacks on med ball. Complete 20 reps.
modification: palms on floor.
Begin in plank position, with your hands positioned firmly on a medicine ball, your body in one straight line, and your feet together. Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your glutes rise toward the ceiling.
inchworm burpees. Complete 8-10 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.
Mountain climbers on med ball.
Mountain climbers on med ball. complete 20 reps.
modification: palms on floor.
In a plank position, brace your core with your hands placed on a medicine ball directly underneath your shoulders. You can also modify this by placing your palms on the ground directly beneath your shoulders. Flex your left hip, bringing your left thigh to your chest. Lift your right knee off the ground, fully extending your right leg behind you, with your toes pointing towards your shins, heel up. Stiffen your abdominal muscles to stabilize your spine, then pull your shoulders down and back. Keeping your hands firmly on the medicine ball, abs engaged and shoulder strong, simultaneously switch leg positions.
circuit 2: Complete 3 rounds.
bent over single arm rows. Complete 12-15 reps, Left-right.
Holding a dumbbell in each hand or a barbell with palms facing 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.
single arm lateral pulldowns. Complete 12-15 reps, left-right.
at-home alternative: bent over rows.
Position yourself on your knees in front of an adjustable cable machine with a handle grip positioned at a high setting. Grab the handle with one hand with an overhand grip, your arm fully extended and position yourself on your knees. Brace your abdominal muscles to protect your spine. Pull shoulders back and down and attempt to hold this position throughout the exercise. Slowly exhale and initiate the downward pull by first depressing your scapulae, then pulling the handle downward in a motion that drives your elbows directly down towards the floor, bringing your elbow towards the sides of your torso. Go back to starting position and repeat.
reverse bent over 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 3: complete 3 rounds.
Cable face pulls. complete 12-15 reps.
at-home alternative: bent-over rows.
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.
skull crushers. complete 12-15 reps.
For this exercise, you can use a heavy dumbbell or a weighted barbell. Lie on a bench and bring the weight over the shoulders with arms fully extended. Lower your hands toward the forehead, making a 90-degree angle at the elbow without moving your elbows. Extend the arms to the starting position. Repeat this movement.
commandos. complete 6-10 reps, left-right.
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, and lower down to the elbows one elbow at a time. From this position on the elbows, press the hands into the floor one at a time to return to the push-up position.
circuit 4: complete 3 rounds.
tricep pulldowns. complete 12-15 reps.
Stand facing the cable machine and position the cable attachment at a height above your head. Attach the handle or rope and grasp it firmly with a full grip (thumbs clasped around the handle or rope). Position your feet hip-width apart. Brace your abdominal muscles to stabilize your spine with a natural arch in your low back. Pull shoulders back and down. Slowly press the handles/rope down to the starting position where your elbows are aligned with the mid-point of your trunk, arms positioned firmly by sides and wrists in neutral position. Gently exhale and slowly extend your elbows, pressing the handle / rope down towards the floor. Continue pressing the weight with your elbows right next to your side while maintaining a neutral position with your wrists until your elbows become fully extended, do not lock your elbows in full extension. Return to your starting position. Repeat the movement. Monitor the forward movement of your elbows as this recruits from your lats and reduces the emphasis on the triceps.
concentration curl. Complete 10-12 reps, left-right.
Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Your arm should be extended for your starting position. While holding the upper arm stationary, curl the weight forward while contracting the biceps as you breathe out. Only the forearm should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Bring the dumbbell back to starting position as your breathe in. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
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.
knee-ins. complete 15-20 reps.
Sitting on an exercise mat with your legs fully extended in front of you, raise your legs a few inches off the ground. Place your palms directly underneath your shoulders with fingers facing your feet or for an added challenge hold your hands out in front of you at shoulder width. Bend your knees in toward your chest and return to starting position.