4-Weeks to Your Utlimate Body!

Videos

1. 
   Close Grip Row

   Video

   -Close Grip Row: Grab a set of heavy dumbbells and stand with your feet shoulder-width apart. Bend forward at least 45 degrees. Your arms should be straight and directly below your shoulders. Now, squeezing your shoulder blades together, pull your elbows straight back keeping your arms close to

   shoulder blades found at 0:24, 1:23

   arms should be straight and directly below your shoulders. Now, squeezing your shoulder blades together, pull your elbows straight back keeping your arms close to your sides. Repeat 15

   grip row, balance on your left leg for seven reps squeezing your shoulder blades together and pulling your elbows straight back. Then, switch legs and balance on your right leg for seven reps. The
2. 
   Hair Wash Torso Twists

   Video

   -Hair Wash Torso Twist: Lie down on your back. Interlace your hands behind your head. Pull your left knee in and flex your right foot. Twist your body so your right elbow goes towards your bent knee. Now, twist right as you extend your left knee and bring your right knee in. Keep twisting back and

   left knee found at 0:13

   down on your back. Interlace your hands behind your head. Pull your left knee in and flex your right foot. Twist your body so your right elbow goes towards your bent knee. Now, twist right as you extend your left knee and bring your right knee in. Keep twisting back and forth for 20. With each twist, exhale deeply from your abs like
3. 
   Frog Reach Through

   Video

   Frog Reach Through: Lie down on your back, lift your legs off the floor, and press the soles of your feet together. Press your palms together, straighten your arms, and reach through your legs. Your shoulder blades should lift off the floor. Pulse forward as you reach, exhaling each time. Do 20

   shoulder blades found at 0:18

   your palms together, straighten your arms, and reach through your legs. Your shoulder blades should lift off the floor. Pulse forward as you reach, exhaling each time. Do 20 pulses. Your upper body should hover off
4. 
   One Arm Stable Switching Plank

   Video

   Tone your arms, chest, core, and glutes all at once with this targeted move.

   upper body found at 1:10, 2:20

   second time you do this exercise, do a side plank, rotating your upper body to the right side while extending your left arm over your shoulder. Hold for two counts. Return to center and switch sides,

   do with a push up in between each side plank. Rotate your upper body and extend your arm over your shoulder. Hold for two counts. Return to the full plank position and do a push up.
5. 
   Outer and Inner Thigh Kick

   Video

   Firm your outer and inner thighs and your butt with this super-toning move.

   left foot found at 0:15, 2:03

   Outer and Inner Thighs Kick Stretch: Stand holding the back of a chair. Press your shoulder blades back and down. Come up onto the ball of your left foot and lift your right leg. Keeping your abs pulled in, bring your right leg across your body in front of your left.

   swing your left leg, firing through your right glutes and keeping your left foot flexed. After a short breather, do the third and final set. Remember to pull your abs in as you lift your right
6. 
   Serving Trays

   Video

   -Serving Trays: Grab a pair of light dumbbells and stand with your feet shoulder-width apart. Bend your elbows and hold the weights palms up, like you're carrying a tray. Now, keeping your shoulders down, bring your elbows forward and rotate your arms to the side until your thumbs point to the wall

   bath towel found at 1:58

   set of Serving Trays, stand on a thin, folded yoga mat or bath towel , balancing on your left leg for 5 reps. This extra balancing challenge increases the difficulty level yet again. Switch to your right
7. 
   Goal Posts

   Video

   Goalpost. Stand with your feet hip-width apart, holding 3- or 5-pound dumbbells. Lift your arms out to the sides and bend your elbows so your palms face one another at chest level. Rotate your arms so your palms face your head, like goalposts. Be sure to keep your shoulders pressed down. Repeat for

   yoga mat found at 1:55

   The third time you do the goalposts, stand on a thin folded yoga mat or back towel, standing on your left leg for 5 reps. The unstable surface challenges your balance and steps up the difficulty
8. 
   Advanced Good Mornings

   Video

   Work your glutes, your hamstrings, and your lower body with this advanced move targeting all three.

   starting position found at 0:27

   butt, and reach your chest out and pull back up to the starting position . Hinge forward again making sure your abs are pulled in the whole time. Do ten reps.
9. 
   Wide Sumo Squat

   Video

   -Wide Sumo Squat: Stand with your legs slightly wider than shoulder-width, and your feet turned out. Interlace your fingers and put your hands on your belly. Beginning with soft knees, come into a deep squat with your knees pressing out. Hold here and squeeze through your glutes back up to the