Welcome to Week 3 of our “Shape Up Your Body” series! Today, we’ll be focusing on some intense exercises to target your core, legs, and arms. It’s Day 4 of the week, which means you’re almost at the finish line.

Keep pushing yourself and get ready for a challenging workout session!.

Warm-Up

Before diving into the main workout, it’s essential to warm up your body to prevent injuries. Take a few minutes to perform each of the following exercises:.

1. Jumping Jacks

Start by standing with your feet together and arms by your sides. Jump up, spreading your legs shoulder-width apart and raising your arms above your head. Jump again, returning to the starting position. Repeat this movement for 1 minute.

2. High Knees

Stand tall with your feet hip-width apart. Begin jogging in place, lifting your knees as high as possible. Pump your arms at the same time, engaging your core. Continue for 1 minute.

Main Workout

Now that you’re warmed up, it’s time to work those muscles and start shaping up your body!.

1. Plank Jacks

Start in a plank position with your hands directly under your shoulders and your body in a straight line. Jump your feet apart, widening your stance, and then jump them back together. Repeat this movement for 1 minute.

2. Squat Jumps

Stand with your feet shoulder-width apart and your toes slightly pointed outward. Lower into a squat position, ensuring that your knees don’t go over your toes. Then, explosively jump upwards, extending your legs.

Land softly in a squat position and repeat for 1 minute.

3. Push-Ups

Assume a plank position with your hands positioned slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, keeping your elbows close to your sides. Push back up and repeat for 1 minute.

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4. Russian Twists

Sit on the ground with your knees bent and feet flat. Lean back slightly and lift your feet a few inches off the ground, balancing on your sit bones.

Hold your hands together in front of your chest and twist your torso to the right, tapping your hands on the ground. Return to the center and then twist to the left. Alternate sides for 1 minute.

5. Lunges

Stand tall with your feet hip-width apart. Take a big step forward with your right foot and lower your body into a lunge, ensuring both knees form 90-degree angles. Push back up to the starting position and repeat on the other side.

Alternate legs for 1 minute.

Cooldown

As you complete the main workout, it’s important to cool down and stretch your muscles to promote recovery.

1. Standing Forward Bend

Stand tall with your feet hip-width apart. Slowly bend forward from your hips, letting your head hang and your arms hang down towards the floor. Hold this stretch for 30 seconds.

2. Shoulder Stretch

Extend one arm across your chest and use the other hand to gently pull your elbow towards your chest. Hold for 30 seconds and then switch arms.

3. Quad Stretch

Stand tall and lift one foot towards your glutes, grabbing the ankle with your hand. Gently pull your foot closer to your body, feeling the stretch in the front of your thigh. Hold for 30 seconds and then switch legs.

Conclusion

Congratulations on completing Week 3, Day 4 of our “Shape Up Your Body” series! By following this workout routine consistently, you’re making great progress towards your fitness goals.

Remember to hydrate well, fuel your body with nutritious foods, and give yourself proper rest and recovery. Stay motivated and keep pushing yourself, and you’ll soon see the amazing results!.