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.
burpees with pushup. To modify, omit the jump and/or 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.
Side to side bench hops. Complete 8-12 reps, left-right.
Stand to one side of a bench. Grasp either side of the bench with your hands, keeping your arms strong but unlocked. Press through your heels to propel your body over the bench, holding the sides for support as you go. Land on the other side, keeping your knees soft. 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.
circuit 2: Complete 3 rounds.
Renegade rows. Complete 6-10 reps, left-right.
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.
upright rows. Complete 12-15 reps.
Stand with feet hip-width apart, with hips straight and back tall. Grasp a dumbbell in each hand with an overhand grip (palms facing your body) with your hands on either side of your thighs. Bend at your elbows and move your arms in an upward position until your elbows are in line with your shoulders. Return to the starting position and repeat.
Inchworm burpee. 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.
circuit 3: complete 3-4 rounds.
Weighted obliques. complete 15 reps, left-right.
Stand with your feet, shoulder width apart and brace your core. Hold a dumbbell in each hand (or only one hand if you need to slightly modify), and lean your body to the right side, sliding the weight down your thigh. Don’t push past your normal range of motion as you tilt your body. Slowly return to starting position. Repeat the specified number of reps on the right side, and then perform the same on the left side.
Mountain climbers with twist. Can also be done with palms on ground. 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.
plank hip lifts on yoga ball. complete 20 reps.
With your feet behind you and knees positioned on top of the yoga ball and your palms on the ground directly underneath your shoulders, shoulder width apart. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Lift your glutes toward the ceiling, rolling the ball toward your body, keeping your core tight and maintaining a neutral spine. Repeat.
knee-ins. complete 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.
circuit 4: complete 3-4 rounds.
Ab rollout on yoga ball. complete 12-15 reps.
Begin in a high kneeling position with ball in front of you. Place your elbows on a yoga ball with your arms bent. Keeping back long and abdominals tight, press hands into the ball and roll it out in front of you until forearms are on the ball and your body is at a 45 degree angle. Use your forearms to pull back slowly and return to start position.
Cable Front lateral pull downs
Cable Front lateral pull downs. Complete 12-15 reps.
You will start by grabbing the wide bar or handles from the top pulley of a cable machine and using a wider than shoulder-width palms down grip. Step backwards two feet or so. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step. While keeping the arms straight, go back to the starting position while breathing in. Repeat for the recommended amount of repetitions.
Chest fly. complete 12-15 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.
Jumping jacks with overhead press
Jumping jacks with overhead press. complete 20 reps.
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.