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.
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.
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.
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.
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.
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
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.
2 thoughts on “6-Month Home Workout Challenge: Week 4: #BFBodyFit”
I’ve done your workouts before and love them, however today they will not load??
Oh no! They are loading for me. Are you still having issues?