Week 4 - Move More Workouts
Week 4 Workouts
You’re doing amazing. The hard work is paying off!
DAY 20 (MONDAY)
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
DAY 21 (TUESDAY)
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
DAY 22 (WEDNESDAY)
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!
DAY 23 (THURSDAY)
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
DAY 24 (FRIDAY)
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!
SALLY’S FAVORITE YOGA CHANNELS
Yoga with Adrienne
Sarah Beth Yoga
Boho Beautiful
DAY 25 (SATURDAY)
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
DAY 26 (SUNDAY)
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!