Welcome to Week 4!
Congrats, you have more of the challenge behind you than you have in front of you.
There are just five more workouts between you and being a 4-Week At-Home Workout Challenge finisher!
Katie Thompson
This will feel tough, especially tacked onto your main workout.
Just concentrate on chipping away at the reps.
If you cant complete all the exercises in the burnout during the four minutes, thats okay.
Keep working at it.
The cardio workout below is for Day 22.
Dont forget to check out the full month of workoutshere, or go to the workout calendarhere.
Workout Directions
Do each move below for your selected period of time and rest.
At the end of all the moves, rest for 60 seconds.
That’s one circuit.
Do the entire circuit three to five times.
If there’s any time left over, hold the last move until the clock runs out.
Engage your core as you lift your right knee and pull your right elbow down to meet it.
Your knee should come to about hip height, and your elbow should tap your knee there.
You should feel this in your obliques as a standing crunch, engaging your core to help with balance.
Focus on placing your right foot gently downnot just letting it slam to catch yourself from falling.
Do all the reps on one side.
Engage your core as you lift your left knee and pull your left elbow down to meet it.
Your knee should come to about hip height, and your elbow should tap your knee there.
Focus on placing your left foot gently downnot just letting it slam to catch yourself from falling.
Place your hands behind your head, elbows bent and pointing out to the sides.
Use your abs to curl your shoulders off the floor.
This is the starting position.
Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
Then twist to bring your left elbow to your right knee, simultaneously straightening your left leg.
This is one rep.
Continue alternating sides.
Skater
Stand with your feet shoulder-width apart.
Swing your arms across your body to help you jump farther.
Land on your right foot and bend your knee slightly, balancing on that foot for a second.
Jump back to the left, landing on your left foot.
Jump both legs out while raising both arms above your head until your hands meet.
Return to starting position.
Bend your elbows and bring your palms together in front of your chest.
venture to jump as far and as fast as you’re free to while staying balanced.
Bend your elbows and lower your chest to the floor.
Drop to your knees if needed.
Push through the palms of your hands to straighten your arms.
Extend your legs behind you, feet hip-width apart.
Tuck your tailbone and engage your core, butt, and quads.
Hold until your four minutes are up.
