6-Month Home Workout Challenge: Week 4: #BFBodyFit

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Welcome to this week’s workout schedule! You are in the fourth week of my 6-Month Workout Challenge! That means you are really building consistency. Great job sticking with it!

This is a fantastic program to work your entire body and improve your overall health and fitness. This week we are focusing on sculpting, strength, cardio and flexibility for a well rounded fitness program. To maximize your overall health and wellness, it’s important to incorporate strengthening, cardiovascular exercise, and stretching.

I included exercises with a little extra glute training this week, because the large muscles of your lower body do an excellent job at increasing the overall burn of your workout.

A couple of the workouts incorporate dumbbells, and the Day 2 workout utilizes a stability ball. If you don’t have a stability ball, I included an alternate workout that doesn’t require equipment. For dumbbells you can grab something from around the house to add some resistance. If you get creative with an equipment substitution that you think will help others, feel free to share your ideas in the comments below.

We have 6 workouts on the planner this week. The seventh day is dedicated to rest. Don’t skip your rest day. It’s part of the process.

Workout #1:

We are starting the week with a great Leg, Butt and Thigh Sculpting Workout. This is a 30-Minute workout, and it will get your lower body activated for a great burn.

Warm Up: Interval Timer Set for 5 Rounds of 5/55
Forward Kick-Right
Forward Kick-Left
Frog Hop
Knee Swing Kick-Right
Knee Swing Kick-Left

Workout: Interval Timer Set for 18 Rounds of 10/50
Squat
Leg Abduction-Right
Leg Abduction-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Plie Squat
Chair Squat
Single Leg Squat-Alternating
Side Lunge Switch
Romanian Deadlift
Quadruped Heel Press-Right
Quadruped Heel Press-Left
Quadruped Knee to Elbow-Right
Quadruped Knee to Elbow-Left
Quadruped Rainbow Tap-Right
Quadruped Rainbow Tap-Left
Leg Series-Right
Leg Series-Left
Cool Down:  Interval Timer Set for 5 Rounds of 5/55
Shoulder Stretch Squat
Deep Squat with Elbow Press
Runner’s Lunge-Right
Runner’s Lunge-Left
Seated Forward Fold
Repeat 1-3X

Workout #2:

Grab some dumbbells and a stability ball for this workout. The stability ball can be a fun addition to your workouts. It helps you to activate your muscles differently, and achieve a greater range of motion during some exercises. I also enjoy switching things up & using equipment sometimes.

No Equipment available? Don’t worry, the second video is a no equipment standing workout. You can pick either video, or stack them together if you want a longer workout option today. Both videos are quick, at only 10-Minutes per round.

1. Ball Pull
2. Hip Lift
3. Elbow Pull
4. Prone Butt Lift Press
5. Butt Pull
6. Ball Pass
7. Ball Twist
8. Tick Tock Abs
9. Situp Stretch
10. Butt Lift
Repeat 1-3X
Set your timer for 10 rounds of 10/50.
1. Standing Kick
2. Table Kick (right)
3. Table Kick (left)
4. Double Elbow/Knee Tap (right)
5. Double Elbow/Knee Tap (left)
6. Figure 4 Extension (right)
7. Figure 4 Extension (left)
8. 90 Degree Knee (right)
9. 90 Degree Knee (left)
10. Forward Fold Reach
Repeat 1-3X

Workout #3:

Grab your dumbbells and a chair or bench for this workout. I also use a jump rope, but you can substitute high knees or hopeless jumping if you don’t have a jump rope handy.

Adding resistance to your workout is an amazing way to take it to the next level of intensity and strengthen your muscles.

Grab a timer and see how quickly you can get through this workout!
Beginner: 10 Reps Per Exercise
Intermediate: 15 Reps Per Exercise
Advanced: 20 Reps Per Exercise
Equipment: 2 Dumbbells, Chair, Jump Rope (substitute high knees or cardio of choice if you don’t have a jump rope).
60-Seconds Jump Rope or 150 Jumps
Warrior Deadlift-Right
Warrior Deadlift-Left
60-Seconds High Knees Jump Rope or 150 Jumps
Single Leg Squat/Leg Abduction-Right
Single Leg Squat/Leg Abduction-Left
60-Seconds Jump Rope or 150 Jumps
Sit to Stand-Right
Sit to Stand-Left
60-Seconds High Knees Jump Rope or 150 Jumps
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
Romanian Deadlift
60-Seconds Jump Rope or 150 Jumps
In/Out Squat Jump
Plie Squat Press
60-Seconds High Knees Jump Rope or 150 Jumps
Squat Walk-Right
Squat Walk-Left
60-Seconds Jump Rope or 150 Jumps

Workout #4:

This is a Full Body, No Equipment workout that you can do anywhere. Get ready for a great burn, and to work up a sweat. Push yourself for max reps.

Challenge yourself to keep up the intensity throughout the workout. It will help you to increase your endurance and mental fortitude. Exercise helps us strengthen our mind, as well as our body.

Set your Interval Timer for 15 Rounds of 30/50. 
Cardio: Jump Rope, Rope-less Jumping or High Knees.
*Cardio
1. Warrior III Squat (alternating)
*Cardio
2. Twisting V-Up
*Cardio
3. Mountain Climbers
*Cardio
4. Runners Lunge (alternate)
*Cardio
5. Heel Tap Abs
*Cardio
6. Russian Kicks
*Cardio
7. Twisting Sumo Squat 
*Cardio
8. Extended Crunch
*Cardio
9. Pendulum Hops
*Cardio
10. Side Lunge Punch
*Cardio
11. Jump Kick (alternating)
*Cardio
12. Temple Tap Abs
*Cardio
13. Frogger
*Cardio
14. Down Dog Hop
*Cardio
15. Balanced Bicycle
Repeat 1-3X

Workout #5:

Today we are focused on strengthening our Arms. This Arm workout will help sculpt your muscles. Grab your dumbbells and you are ready to go.

If you don’t have dumbbells grab something from around the house to add some resistance to your workout. Soup cans or a bottle of water can help increase the intensity, even if you don’t have access to equipment.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout. 
1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup

Workout #6:

It’s time to stretch out with some yoga. Don’t skip yoga. It takes many people outside of their comfort zones, but it is amazing for your body. Don’t worry too much about what the poses look like. Focus on how they feel, and listening to your body.

You might be moving in ways you aren’t used to, and that is a great way to stay in the present moment, because you really need to focus on each aspect of the movement. Connecting the mind and body has powerful results, and can really help you to reset mentally.

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