ONE WEEK CHALLENGE - LOSE FAT WORKOUTS, DAY 4

Hello guys,

DAY 4 of One week challenge! 

What part of your body do you feel the most after three days of One week challenge? I feel every single muscle in my body!:-) Mostly my arms, abs, back and hamstrings. It is amazing feeling.

Today`s workout is great, powerful and challenging. We have 3 more days, so let`s do our best to reach our fitness goal.

Have a great workout,

Pavla


DAY 4

1. FAT BURN WORKOUT + ABS (30min), #3
2. SEXY ARMS AND SHOULDERS WORKOUT

1. FAT BURN WORKOUT #3

Recommendations:

• it is interval training
• try to do maximum reps in each minute
• you can have quick rest between each minute 5-15sec

Fat burn workout:

1.  jump rope, 5min
2. squat x jump, 1min - up to 30reps or more
3. alternate lunge back x knee up, 1min - up to 30reps or more
4. alternate cross lunge x knee up, 1min - up to 30reps or more
5. alternate lunge forward x kick, 1min - up to 30reps or more
6. squat x twist, 1min - up to 30reps or more
7. in plank alternate leg lift, 1min - up to 30reps or more
8. push ups, 1min - up to 30 reps or more
9. reverse push ups, 1min - up to 30reps or more
10. triceps dips, 1min - up to 30reps or more
11. jumping jacks, 1min - up to 30reps or more
12. cross country sky, 1min - up to 30reps or more
13. spider, 1min - up to 30reps or more
14. kicks, 1min - up to 30reps or more
15. push ups, 1min - up to 30reps or more
16. triceps dips, 1min - up to 30reps or more
17. sumo squat, 1min - up to 30reps or more
18. jump rope, 5min

2. SEXY ARMS AND SHOULDERS WORKOUT

Recommendations:

• use 5-8lbs dumbbells
• do 20-30reps of each exercise
• have a short rest between each exercise

Workout routine:

1. biceps curl, 30reps
2. hammer curl, 30reps
3. front raises, 30reps
4. side raises, 30reps
5. alternate dumbbell cross jab, 30reps
6. triceps kickbacks, 30reps

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