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.
For an added challenge, complete bonus exercise as specified within each circuit and/or bonus round at the end of the workout.
circuit 1: Complete 3 rounds.
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.
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.
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 facing 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.
bonus exercises: Complete 45 second sprint, 15 second rest + 30 seconds of sit ups.
circuit 2: Complete 3 rounds.
incline plate press. Complete 12-15 reps.
at-home alternative: chest press with dumbbells.
Grasp one plate or two dumbbells and lie on your back on an incline bench angled between 45 and 60 degrees with your feet placed firmly on the floor or on a raised platform to allow you to maintain a neutral spine. Pull your shoulders down and back to make firm contact with the bench. Your head, shoulders, butt and feet should make contact with the bench and floor/riser throughout the exercise. Grasp the inside of the plate with palms facing your body or if using dumbbells grasp with palms facing forward and press with both arms in unison to a level over your eyes or slightly higher, with your elbows fully extended. Maintain a neutral wrist position. Lower the weight(s) in unison and in a controlled movement towards your upper chest. Keep the elbows under your wrists. Repeat.
tricep pushups. Complete 8-12 reps.
modification: Drop to knees.
Begin in a plank position with your feet behind you and your palms on the ground positioned slightly narrower than 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 bending back and triceps pressed close to your torso until your chest is below elbow height. Do not allow your hips to sag. Press upward through your arms to come back to starting position. To modify, drop to your knees.
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.
bonus exercises: Complete 45 second sprint, 15 second rest + 30 seconds of burpees.
circuit 3: complete 3 rounds.
single arm lateral pull down. 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.
high low chest fly. complete 12-15 reps.
at-home alternative: dumbbell chest fly.
Start with two pulleys set in a high position with handle attachments and have your palms facing forward in a split stance. Brace your core muscles. Your upper arms should be at an angle slightly higher than shoulder height away from your sides. Using your upper chest to pull your arms up and in, pull the handles down and together so that they come together at shoulder level or slightly higher. The path of the cables will draw a V. You can use light dumbbells as an alternative with the same range of motion.
incline pushup. complete 10 reps.
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 fingers facing forward with your body in a plank position. 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 bench, 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.
bonus exercises: Complete 45 second sprint, 15 second rest + 30 seconds of supermans.
circuit 4: complete 3 rounds.
deadball slams. complete 10-12 reps.
alternative: Dumbbell squat to press.
Stand with your feet under your hips. Grasp a dumbbell with both hands with your elbows bent and hands at chest height. Jump your feet out into a wide angle as you press the dumbbell overhead, extending your arms and keeping them above your shoulders. Bring your feet back together as you lower the weight. Repeat.
negative bicep curl. Complete 8-12 reps.
Secure a cable machine. Use handle attachments, and make sure it’s set on the lowest setting (closest to the floor). Grab the handles with a shoulder width grip with an underhand grip, or palms facing upward. Get in a secure stance close to the cable pulley machine with your feet shoulder width apart. Keep your upper arms stationary, elbows close to your torso, and curl the weights up while contracting your biceps up to shoulder height and slowly lower them back down throughout the negative portion of the movement. Only the forearms should move. Don’t let the weight stack touch before moving into your second repetition. Repeat for the stated number of repetitions.
plank jacks on med ball. complete 20 reps.
at-home alternative/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.
bonus round: complete 3-4 rounds.
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.