Week 4 - Move More Workouts

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Week 4 Workouts

You’re doing amazing. The hard work is paying off!



Upper Body Push & Pull

Today’s upper body workout is brought to your by SUPERSETS. Super sets mean that you will be doing 2 exercises (in this case opposing muscle groups), for a given amount of sets and reps. I love using these with my strength and fat loss clients, because it is a great way to increase strength, muscle hypertrophy (commonly known as “toning”), and they make you feel empowered AF! Let’s get after it babes.

1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. A chair or other elevated surface
3. Mat
4. Water


Superset 1 - 2 sets of 15 reps

  • Dumbbell Bent-over Flyes

    Modification: Bodyweight Superman Swimmers

  • Dumbbell Rotational Push Press

    Modification: Dumbbell Lateral raises

Superset 2 - 2 sets

  • Push-up to Side plank (5 each side)

    Modification: Bodyweight Superman Swimmers

  • Dumbbell Upright Row to Shoulder Press + Calf Raise - 15 reps

    Modification: Dumbbell Upright row to calf raise

Superset 3 - 2 sets of 15 reps

  • Dumbbell Front to Lateral Raises (8 each)

  • Dumbbell Bent-over Rows

BONUS: LOWER BODY FINISHER (:30 of Work / :15 Rest)

:30 Speed Squats

:30 Lunge Jumps

:30 Reverse Lunges

:30 Lunge Jumps

:60 Walkout plank or regular plank


Legs + Booty + Core (HIIT)

For this workout, you’re going to need:

1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Mat
3. Water


HIIT 1 X 2-3 Rounds

*Perform each exercise for 40 seconds, resting for 20, before moving on to the next. Complete 2-3 rounds before moving to HIIT 2.

  • Goblet Sumo Squat with Mini Hop

Modification: Bodyweight Sumo Squat

  • Skater Jumps

Modification: Bodyweight Curtsy Lunge

  • Dumbbell Through Lunge (right side)

Modification: Alternating Lateral Lunges

  • Dumbbell Through Lunge (left side)

Modification: Alternating Lateral Lunges

*Rest for 60-120 seconds between circuits

HIIT 2 X 2-3 Rounds

  • Spiderman Crunch

  • Plank to Table Top + Shoulder Tap

Modification: Plank from forearms

  • V-ups

Modification: Knee Tucks

  • Butterfly sit-up

Modification: Crunches


Active Recovery

What is this Active Recovery business? Active recovery does NOT mean you are just sitting around doing nothing. It means you get to enjoy lower intensity movement like hiking, walking, biking, yoga, swimming, etc., in order to let the body take a rest and to repair those muscles you have been working so hard! Recovery days are also important to give the nervous system a break. If we go too hard, too fast, every single day, it will not only take a toll on your physical health, but it can also lead to Sympathetic Nervous System (Fight or Flight) overdrive! If we are in a constant state of fight or flight, our stress hormones can stay at higher levels, which can also lead to over-training. This will actually slow your progress in the long run. So know that you are doing your body a huge favor by taking a day off (well sort of, I still want you to move your body). Science says so!


Full Body Strength - Circuit-Style

Let’s get to it! Today you will need:

1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Mat
3. Water


Full Body Strength Circuit

*Perform each exercise for 45 seconds. Complete 2-3 round for a total body workout!

  • Dumbbell Chest Squeeze to Shoulder Press

Modification: Dumbbell Chest Squeeze to Lateral Raise

  • Dumbbell Lunge Jumps

    Modification: Bodyweight Reverse Lunges

  • Dumbbell Upright Row

  • Dumbbell Tricep Skull-crushers

    Modification: Dumbbell Tricep Kickback

  • Single-leg Dumbbell RDL (right side)

  • Single-leg Dumbbell RDL (left side)

  • Push-ups (lift one leg for additional challenge)

Modification: Wall push-ups or Knee Push-ups

  • Plie Pulse Squat

  • Superman hold

  • Mountain Climbers

Modification: Plank with Knee Drive


Yoga + LISS (Low Intensity Steady State)

Today is another active recovery day. I encourage you do some light stretching, yoga, and/or foam rolling. I have included a few links to my favorite yoga YouTube channels below. Remember, recovery time is as important as the workouts, because it allows the body time to recover and repair the muscles. Embrace the rest days! They aren’t holding you back, they are actually increasing the likelihood of sticking to these 30 days. #consistencynotperfection!


Yoga with Adrienne

Sarah Beth Yoga

Boho Beautiful


Full Body Tabata

For this workout, you’re going to need:

1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Mat
3. Water

Tabata 1 (3 minutes)

*Perform each paired set of exercises for 3 minutes, 20 seconds of work, 10 seconds of rest.

  • Dumbbell Squat to Press

Modification: Bodyweight Squat

  • Dumbbell Russian Twist

Tabata 2 (3 minutes)

  • Dumbbell Squat Jump

Modification: Bodyweight Jump Squats

  • Dumbbell Plank Row

    Modification: Plank with Arm Retraction

Tabata 3 (3 minutes)

  • Shoulder Push-ups

Modification: Plank to Downdog

  • Alternating Dumbbell Reverse Lunge to Bicep Curl


Sunday Funday - Enjoy the heck out of it!

Enjoy your Sunday! Choose your own adventure - yoga, hiking, biking, walking, jogging, full blown rest day, climbing, etc. Whatever you decide, just make sure it’s something you enjoy. The more often you choose to do activities you love, the more likely you are to stick to your physical activity goals. Have a blast, and don’t forget to share what you did for your “Sunday Funday” in the Sally Mae Facebook Community!

*Please listen to your body in each workout, and modify by regressing the exercise when necessary. It is crucial that you use proper form for every exercise. Do not try to muscle through any of them, especially if you are just beginning. If you maintain proper form for each exercise, you will see improvements and strength gains much more quickly than if you were to attempt to perform a more advanced exercise with improper form!