Workout Challenge – Day 4


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Workout Challenge Day 4

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A Toned Upper Body All In One Workout, Let’s Go!

Ready to get started and gain some muscle? We’ll be targeting everything below the waist with today’s workout, specifically; arms, stomach, chest and back.

Click through the button below you get your upper body workout circuit, For great results you’ll need to do the circuit through twice at a pace you’re comfortable with. As always, you can read it online or download it to use offline.

The circuit is adaptive depending on your strength and ability, so it should be something you can push yourself with! All exercises are fully described and displayed in the exercise index after the circuit.
Remember what you learnt on day 1; exercise should be strenuous in order to trigger muscle gain. If you’re breezing through, step it up! ?

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Exercise Index

Plank Reach Throughs

  1. Hold yourself in a high plank position, squeezing your core.
  2. Extend your right arm out in-front of you, level with the rest of your body.
  3. Bring your extended arm back to touch your left ankle, raising your glutes so your body is in a V shape.
  4. Return to the starting position, this is one rep.

Mountain Climbers

  1. Hold yourself in a high plank position, squeezing your core.
  2. Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.
  3. Fire your leg back into its original position. This is one rep.
  4. Repeat rapidly with the other leg

High Plank Walk

This one can be a killer! This slowly cranks up the stress on your abs and is more difficult to hold than a standard plank.

  1. Get into a high plank position.
  2. Slowly walk your hands forward, one at a time.
  3. Get your hands as far forward as you can without losing your neutral back position. Hold for 2-3 seconds before walking you
  4. Hands slowly back to the high plank position. This is one rep.

 

Triceps Dips

Tricep dips are an excellent way to workout your triceps with little to no equipment.

  1. Find a platform, chair, bench, etc. and stand with your back to it.
  2. Place your palms on the platform, slightly closer than shoulder width. Have your fingers over the edge of the platform to make gripping it easier.
  3. Extend your legs in front of you whilst keeping your hips close to the platform.
  4. Lower your body slowly until your elbows are at 90 degrees.
  5. Tense your triceps, slowly straightening your arms to lift your body back up.

This is one rep.

 

Hip Thrusters

  1. Stand with your feet shoulder width apart, knees slightly bent.
  2. Take a step forwards, leaving your back foot at a 45 degree angle and you body position partially sideways.
  3. Bring your arms up so the knuckles are touching the sides of the face.
  4. Throw a punch with the hand that is closest to your back foot, as you throw the punch twist your hips to face forward and your back foot to face forward squeezing your glutes as you extend the punch.
  5. Return to the starting position, this is one rep.

Push-up Position Touch Shoulders

This is a great way to work on your shoulder strength as well as your core strength.

  1. Get into a high plank position with your hands directly below your shoulders.
  2. Tense your core and keep your spine in a neutral position.
  3. One arm at a time, raise your hand to your opposite shoulder.
  4. After touching each shoulder once, this is one rep.

 

Touch Toes Cross Over

  1. Move into a high plan position with your knees tucked up to your chest.
  2. Turn your body over so your taking your weight with your right arm and left leg.
  3. Lift your right leg into the air and touch your toes with your left arm.
  4. Return to the starting position, this is one rep.

 

Commandos

  1. Move from your forearms to your hands, one arm at a time. This will put you in a high plank, or push-up position.
  2. Make sure to adjust your bodyweight as you move each arm so you remain stable.
  3. When in the high plank position, move one arm at a time to your forearms to put you back into plank position.
  4. When you are back in the standard plank position, you’ve completed one rep.

 

Burpees

  1. Stand standing in a neutral position.
  2. Squat downwards, placing your hands on the ground, shoulder width apart.
  3. Shoot your legs backwards into a high plank position.
  4. (Optional) perform a pushup from the high plank position.
  5. Squat upwards explosively, jumping into the air with your hands above your head.
  6. Land with soft knees to avoid injury. This is one rep.
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Downloadable Version

If you’d like to download this workbook so you can use it on the move, click this button to get access to a PDF file you can download ❤️️

 

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For Women of All Body Sizes and Experience Levels

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Skyrocket Your Metabolism

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255 Pages to Change Your Life

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