Welcome to Week 4, Tuesday! This is a crucial day in your body reshaping journey as you continue to push yourself towards your fitness goals. This workout is designed to challenge you and help you achieve the results you desire.

So, let’s dive in and conquer this intense workout!.

Warm-up Routine

Before starting any workout, it’s essential to warm up your muscles and prepare your body for the upcoming challenges. Here’s a simple warm-up routine to get your blood flowing:.

Start with a 5-minute brisk walk or light jog to increase your heart rate.
Follow it up with some dynamic stretches like arm circles, leg swings, and torso twists to loosen up your muscles.
Do 10-15 bodyweight squats and lunges to activate your leg muscles.
Finish with a set of push-ups and planks to engage your core and upper body.

Strength Training – Upper Body

Today’s focus will be on strengthening and sculpting your upper body. Perform each exercise with proper form and control. Remember to take short breaks between sets if needed. Let’s get started:.

1. Push-ups

Targeted muscles: Chest, shoulders, triceps.

Instructions:.

Start in a high plank position with your hands shoulder-width apart, fingers pointing forward, and body in a straight line from head to heels.
Lower your body towards the floor by bending your elbows, keeping them close to your sides.
Push yourself back up to the starting position, keeping your core engaged throughout the movement.
Repeat for 3 sets of 12-15 reps.

2. Dumbbell Shoulder Press

Targeted muscles: Shoulders, triceps.

Instructions:.

Start by sitting on a bench or chair with a dumbbell in each hand, palms facing forward.
Raise the dumbbells to shoulder level, elbows bent, and palms facing forward.
Exhale and extend your arms upward until the dumbbells are overhead, keeping your core tight.
Pause for a moment, then slowly lower the dumbbells back to shoulder level.
Repeat for 3 sets of 10-12 reps.

Cardio Intervals – Jump Rope

Cardiovascular exercises are important to burn calories and improve your overall fitness. Jumping rope is an excellent choice for cardio intervals. Follow these steps:.

Grab a jump rope and find a clear, open space.
Start with a slow pace, jumping rope for 1 minute.
Switch to a faster pace for 30 seconds, increasing the intensity.
Return to a slow pace for 1 minute, allowing yourself to recover.
Repeat the interval pattern for a total of 10 minutes.

Ab Circuit Training

Finish off your Tuesday workout with a challenging ab circuit to strengthen your core muscles. Perform each exercise back-to-back, taking short breaks between sets if needed:.

1. Plank

Targeted muscles: Core.

Instructions:.

Start in a high plank position, with your hands directly below your shoulders and body in a straight line.
Engage your core muscles and hold this position for 30 seconds to 1 minute.

2. Bicycle Crunches

Targeted muscles: Abs, obliques.

Instructions:.

Lie flat on your back with your hands behind your head and knees bent.
Bring your right elbow and left knee towards each other while straightening your right leg.
Switch sides, bringing your left elbow and right knee towards each other while straightening your left leg.
Continue alternating sides for 12-15 reps per side.

Cool Down and Stretching

After completing the intense workout for Tuesday, it’s important to cool down and stretch your muscles. Spend at least 10 minutes doing light cardio, such as walking, to gradually decrease your heart rate.

Follow it up with static stretches for your major muscle groups, holding each stretch for 15-30 seconds.

Conclusion

Congratulations on completing Week 4, Tuesday’s reshaping workout! By following this exercise routine, you’re one step closer to achieving the body you desire. Remember to stay consistent and give your best effort.

Stay tuned for the next challenge in your body reshaping journey!.