Who’s ready for Week 4 Day 4?!
I feel like full body is always a crowd favorite. You really feel it all over your body. That’s what we want anyway right? A fully toned bod.
Well, that’s what we’re going to get with this super challenging workout, I can’t wait to see what y’all think! Remember to snap me at Kennedy_Meek when you have finished your workout.
This workout consists of 2 circuits. Set a timer for 10 minutes and perform the first circuit as many times as you can in those 10 minutes. Take a 1-minute break and repeat the process with the second circuit. After you have finished both circuits, take a 2-5 minute break and repeat the entire process over again. The overall workout should take no more than 1 hour to complete.
Donkey Kicks (20 Reps Each Side)
- Start on your hands and knees with your hands directly under your shoulders. Put one of your dumbbells behind your right knee.
- While keeping it bent, raise your right leg upwards, leading with your heel, until your thigh is a little more than parallel to the ground.
- Pause at the top for two seconds while squeezing your glutes, then return to the starting position.
Jump Squats (20 Reps)
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- As you jump up, bring your knees towards your chest to perform a tuck in the air.
- Land with soft knees and perform another squat to repeat the movement.
W-Shoulder Press (20 Reps)
- Start standing with your feet together. Hold a dumbbell in each hand, bending at the elbows so that your form a “W” position with your arms.
- Press the dumbbells up so that your arms are straight and form a “V” position.
- Keep your shoulder blades squeezed together as you bring your arms back down to a “W” position.
Side Plank Leg Lift (15 Reps Each Side)
- Start in a side plank position, resting on your forearm and your feet stacked on top of each other.
- Make sure to lift the hips away from the ground, engaging your obliques to keep you stable.
- Lift your top leg off of the bottom leg, making sure to keep your hips lifted and your core engaged.
- Hold your leg up for the count of 2 before lowering it down to meet your bottom leg.
Lateral Lunge to Knee Up (15 Reps Each Side)
- Stand with your feet wide apart and your dumbbells resting on your shoulders.
- Sit your butt back as you bend your right leg so that you’re are in a lateral lunge on the right side. Keep your left leg straight as you bend your right leg.
- Push through your heel on your right leg to bring yourself back towards the center. While you return to the center, bring your knee up towards your chest. Then extend the leg out back to a wide stance and repeat on the right side before moving to the left.
Plank Dumbbell Row (15 Reps Each Side)
- Start in plank position with a dumbbell in each hand.
- Lift your right up, bringing the dumbbell toward your torso, keeping your elbows in; use your feet and opposite arm for balance.
- Lower the dumbbell back to the mat and repeat on the same side until you’ve reached your desired number of repetitions before moving on to the other leg.
Wide Stance Push Ups (15 Reps)
- Place your hands on the outer edges of your mat, or slightly wider than shoulders width apart, and get into a plank position.
- Keeping your back flat and your abs pulled in, lower yourself down so that your chest hovers over the ground.
- Push through your palms to extend your arms and get back to starting position.
- Move to your knees if this move is too challenging.
V-Ups (15 Reps)
- Lie flat on the ground with your arms extended by your ears and your legs hovering about 6 inches off the ground.
- Engage your abs and bring your legs and your upper body towards each other so that they meet in the middle.
- Hold the position for about 2 seconds before returning your legs and torso to the ground.