Welcome to Week 4 of your body transformation journey! Today, we will be focusing on specific exercises and techniques to further sculpt and strengthen your body. Get ready to push your limits and see amazing results!.

Exercise 1: Push-Up Variations

Push-ups are a fantastic compound exercise that targets multiple muscle groups including the chest, shoulders, triceps, and core. In today’s session, we will be incorporating different variations to challenge your muscles in new ways.

1. Standard Push-Ups: Begin in a high plank position with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground while keeping your elbows close to your body. Push back up to the starting position.

2. Wide Grip Push-Ups: Similar to the standard push-up, but with a wider hand placement. This variation focuses more on the chest muscles.

3. Diamond Push-Ups: Place your hands close together in a diamond shape beneath your chest. This variation targets the triceps.

4. Decline Push-Ups: Elevate your feet on a bench or step while performing push-ups. This increases the difficulty and puts more emphasis on the upper chest.

Exercise 2: Squat Jumps

Squat jumps are an explosive plyometric exercise that helps to build lower body strength and power. This exercise also boosts your heart rate, making it a great cardiovascular workout.

1. Stand with your feet shoulder-width apart, toes slightly pointing outwards.

2. Lower yourself into a squat position, keeping your back straight and chest lifted.

3. Explosively jump up, extending your hips, knees, and ankles.

4. Land softly back into the squat position and repeat for the desired number of reps.

Exercise 3: Plank Variations

Planks are an excellent exercise for building core strength and stability. Today, we will be incorporating different plank variations to target your abs, obliques, and lower back.

1. Standard Plank: Start in a push-up position, resting on your forearms. Keep your body in a straight line from head to toe, engaging your core muscles. Hold this position for a specified time or until failure.

2. Side Plank: Lie on your side with your forearm on the ground, elbow directly below your shoulder. Stack your feet on top of each other and lift your hips off the ground, forming a straight line from head to toe.

Hold this position, focusing on engaging your obliques, and then switch sides.

3. Reverse Plank: Sit on the ground with your legs extended in front of you. Place your palms on the ground behind you, fingers pointing towards your feet. Lift your hips off the ground, creating a straight line from head to heels.

Engage your core and hold for the desired amount of time.

Exercise 4: HIIT Workout

High-Intensity Interval Training (HIIT) is a great way to burn calories, boost your metabolism, and improve your overall fitness level. Today, we have prepared a HIIT workout that combines cardio and bodyweight exercises.

1. Jumping Jacks: 45 seconds of high-intensity jumping jacks.

2. Mountain Climbers: 45 seconds of mountain climbers, alternating between bringing each knee to your chest.

3. Burpees: 45 seconds of burpees, incorporating a push-up at the bottom and a jump at the top.

4. Rest: 15 seconds of rest.

Repeat this circuit 4 times for a challenging full-body workout.

Exercise 5: Stretching and Recovery

After an intense workout, it’s crucial to give your body the time to cool down and recover. Spend at least 10 minutes stretching your major muscle groups to reduce muscle soreness and improve flexibility.

Remember to listen to your body and make modifications as needed. Stay consistent, challenge yourself, and you will continue to see incredible progress on your body transformation journey.