TOTAL GYM 4-WEEK SUMMER BODY CHALLENGE: WEEK 4


Congrats! You’ve made it to your remaining week of the Complete Health club Summer time Physique Problem. Approach to crush it! This program was designed to problem you with a progressive sequence of exercises which might be achievable for all health ranges and to work in direction of growing a summer time physique.

Let’s test in with your self… Deliver consideration to how you are feeling mentally and bodily.
• Do you discover a distinction in the way you carry out your energy and endurance exercises, from while you began at week 1 to how you are feeling at week 4?
• Are your muscle mass extra toned and outlined?
• Are your garments becoming looser?
• Do you are feeling extra assured mentally and bodily?

You’ve been on a giant 4-week transformational journey that has most likely taught you numerous about your self. Be happy with your wins, study out of your struggles, and by no means quit on your self. You’re superb.

Let’s end this week sturdy!

RECAP OF THE SUMMER BODY CHALLENGE

Through the 4 weeks of summer time camp, you may be offered a plan to comply with with new routines every week. You’ll study and carry out quite a lot of Complete Health club exercises that construct upon the earlier week both by rising the reps or units, altering the incline, or advancing the workouts to maintain your physique challenged.

The problem contains 4 weeks of recent Complete Health club exercises designed to extend your energy and enhance your endurance to finally obtain your summer time physique. Plus, you’ve the chance to problem your self alongside the best way by incorporating variations of the workouts.

JOIN THE PROGRAM

When you’ve got been following alongside, I hope you’re having fun with the problem and are beginning to see and really feel a distinction in your physique. Should you’re simply tuning in now, you may get all of the essential particulars beginning with week 1of the problem.

LINKS TO PREVIOUS WEEKS OF THE SUMMER BODY CHALLENGE

Week 1 || Workout 1
Week 2 || Workout 2
Week 3 || Workout 3

THE WORKOUT PLAN:

A weekly exercise calendar is offered to comply with and to maintain your exercises on observe. It comprises what sort of exercise and the workouts you’ll carry out on every day of the week. Within the earlier weeks, a brand new set of exercises had been offered to maintain your muscle mass challenged. This remaining week is barely completely different. All of the workouts you’ve discovered, perfected, and superior will probably be mixed into 3 new exercises for week 4’s problem.

Together with the energy days, please incorporate 3 cardio classes that can assist you burn extra energy, extra fats, and helps situation your physique faster. Incorporate core actions on the designated days (see schedule) and remember to stretch these muscle mass out!

Please view the video to see an illustration of the Complete Health club workouts for week 4’s exercises.

WEEK 4 || WORKOUTS 4A- 4B- 4C

As talked about above, our remaining week of this system brings all of the earlier weeks collectively into 3 highly effective complete physique exercises. By now, it is best to really feel comfy performing the workouts and you’ve got the flexibility to advance them to maintain your muscle mass challenged.

Now let’s carry this problem residence!

GOAL: Form, tone, and sculpt your summer time physique in 4-weeks with the Complete Health club Summer time Physique Problem.

DIRECTIONS:
• All exercises mix into 3 new routines; Exercise 4A, 4B, 4C
• Select the train variation you like from the previous 3 weeks: (1)(2)(3)
• Incorporate your individual cardio+ stretch+ core routines on the given days
• Incline ranges will fluctuate relying on the workouts
• Consult with the weekly exercise schedule

• Carry out your individual warm-up for at the least 5-minutes to organize your muscle mass
• Carry out exercises in circuit format on non consecutive days
• Carry out every train for 15-20 reps / 2-3 units with little relaxation between units

• Modify or advance the workouts by adjusting your physique place on the glide board.
• View the video to see an illustration of the workouts.
• Keep constant, devoted, and targeted in your objective.

____________________________________________

WORKOUT 4A: Mixture of exercises 1 & 3
Equipment: Squat Stand & AB Crunch

Squat Stand
1. Plank Reaches
2. Single Leg Glute Press & Pulses
3. Crunch Prolong Indirect Twist

AB Crunch
4. Entrance Knee Tucks
5. Hover Tucks
6. Reverse Lunge Pulse
____________________________________________

WORKOUT 4B: Mixture of exercises 2 & 3
Equipment: Cables & AB Crunch

Cables
• Torso Rotation (seated or kneeling)
• Surfer Row Bicep
• Chest Fly

AB Crunch
• Rev Lunges & Pulses
• Seated Twists
• Burpie Slide Out (choice to hop)

____________________________________________

WORKOUT 4C: Mixture of exercises 1, 2, & 3
Equipment: Squat Stand, Cables, & AB Crunch

SS
1. Squats + Pulses + Hops
2. Decline Push-ups
3. Again Extension / Forearm Hip Dip

CABLES
4. Down Down Up Up Push-up
5. Pullover Crunch (legs up)
6. Lat Elevate (legs up)

AB Crunch
7. Facet Knee Tucks
8. Hover Holds
9. Seated Twists (legs up)

Be sure you take a look at the video to see how “Exercises 4 A-B-C” are carried out in your Complete Health club.

Keep the course and you’ll see your laborious work repay as you strut your new summer time physique within the sizzling summer time warmth!

Prepare Laborious.
Maria



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