Welcome to Day 4 of Week 4 in our “Reshape your Body” program! By now, you’ve already made great progress in your fitness journey.

Today, we will continue pushing your limits with two challenging workouts that will target different muscle groups and help you achieve your desired body shape.

Workout 1: Upper Body Strength Training

In this workout, we will focus on building strength and toning your upper body muscles. Remember to warm up before starting any intense exercise.

1. Push-Ups (3 sets of 12 reps)

Push-ups are an excellent exercise for targeting your chest, shoulders, and triceps. Begin by getting into a high plank position with your hands slightly wider than shoulder-width apart.

Lower your body down by bending your elbows, keeping your body straight, and then pushing back up to the starting position.

2. Dumbbell Shoulder Press (3 sets of 10 reps)

This exercise targets your shoulders and helps in building strong, sculpted arms. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand at shoulder level.

Press the dumbbells up towards the ceiling, keeping your core engaged, and then lower them back down to shoulder level.

3. Bent-Over Rows (3 sets of 12 reps)

Bent-over rows are great for working your back muscles and improving posture. Stand with your feet hip-width apart and hold a dumbbell in each hand. Hinge forward at the hips, keeping your back straight, and let your arms hang down.

Pull the dumbbells towards your chest, squeezing your shoulder blades together, and then slowly lower them back down.

Workout 2: HIIT Cardio

High-Intensity Interval Training (HIIT) is an effective way to burn calories, increase your heart rate, and boost your metabolism. This workout will help you burn fat and sculpt your entire body.

1. Jumping Jacks (4 sets of 30 seconds)

Start by standing upright with your feet together and arms by your sides. Jump up, spreading your legs wider than hip-width apart while simultaneously raising your arms out to the sides and overhead.

Return to the starting position and repeat for the specified time.

2. Burpees (4 sets of 10 reps)

Burpees are a full-body exercise that engages your legs, core, chest, and arms. Begin by standing with your feet shoulder-width apart. Lower into a squat position and place your hands on the floor in front of you.

Jump your feet back, landing in a high plank position. Perform a push-up, jump your feet back towards your hands, and then explosively jump up into the air, reaching your arms overhead. Repeat for the specified number of repetitions.

3. Mountain Climbers (4 sets of 30 seconds)

Start in a high plank position with your hands directly under your shoulders. Engage your core and bring one knee towards your chest, then quickly switch legs, as if you were running in place.

Continue alternating legs at a rapid pace for the specified time.

Congratulations on completing Day 4 of Week 4! You are now one step closer to achieving the body you desire. Remember to stretch and cool down after each workout to prevent injury and improve flexibility.

Stay motivated and dedicated, and you will see incredible results!.