Welcome to day 2 of week 4 of your body transformation journey! Hopefully, you are feeling stronger and more confident in your abilities. Today’s workout is all about building our core and strengthening our arms and back.

Warmup

Begin with a quick warmup to get your blood flowing and your muscles warmed up. You can choose your favorite exercises, but we recommend doing some jumping jacks, lunges, and arm circles.

Plank Hold

Start by getting into a plank position on your forearms, with your elbows positioned directly under your shoulders. Try to hold this position for 30 seconds. Remember to keep your core engaged, your back straight, and your glutes tight.

Superman

Lie on your stomach with your arms and legs fully extended. Simultaneously lift your arms, legs, and chest off the ground, holding this position for 2 seconds. Then slowly lower back down. Do 15 reps.

Pushups

Place your hands on the ground, slightly wider than shoulder-width apart. Your feet should be behind you, with your body extended in a straight line. Lower your body until your chest touches the ground, then push back up.

If you can’t do a full pushup, start on your knees. Do 3 sets of 10 reps.

Shoulder Taps

Get into a plank position with your arms fully extended. Hold your core tight and lift one hand off the ground to tap the opposite shoulder. Then switch sides, tapping with the other hand. Do 20 reps.

Bicep Curls

Grab a pair of dumbbells and stand with your feet hip-width apart. Hold the dumbbells with palms facing out, then curl them up towards your shoulders. Slowly lower back down. Do 3 sets of 12 reps.

Tricep Extensions

Hold a dumbbell with both hands and lift it over your head, keeping your elbows close to your ears. Slowly lower the dumbbell behind your head, then lift back up. Do 3 sets of 12 reps.

Side Plank

Lie on your side with your forearm on the ground and your elbow positioned directly under your shoulder. Lift your hips off the ground, holding this position for 30 seconds. Repeat on the other side.

Dumbbell Rows

Stand with your feet shoulder-width apart and grasp a dumbbell with one hand. With your back straight, hinge forward at the hips. Lift the dumbbell towards your chest, then lower back down. Do 3 sets of 12 reps on each side.