Here is your week 4 Fall Into Fit workout. These moves are higher intensity than those in our previous workouts. You’ll be performing each move one after another with little to no rest in between. Once you complete one round, rest for 60-90 seconds then repeat two more times.
- Thrusters: With a dumbbell in each hand, stand with your feet hip distance apart. Bring the dumbbells up to shoulder level, then lower down into a squat. Press through your heels as you quickly explode up from the squat, and push the dumbbells straight up as you stand back up. Repeat 12-15 reps.
- Dumbbell Swing: With single dumbbell, start in a standing position. Push your hips back, then swing your hips forward as your arm swings the dumbbell upward. Gently toss and catch the dumbbell with your other hand as you alternate for 30 swings total.
- Reverse Lunge and Kick: Begin in a standing position. Slowly step your left leg back into a reverse lunge. As you press up through that right heel, extend that left leg into a straight-leg kick. Return to the lunge position and repeat for 12 reps before switching sides.
- Plank Jack and Push Up: Begin in a straight arm plank. Lower yourself down into a push-up while simultaneously jumping your feet out to perform a plank jack. As you push yourself back up, hop your feet back into the starting position. Repeat for 12 reps.
- Side to Side Shuffles: Begin in a standing position. Shuffle 5 steps to your left and touch the ground before making 5 steps to your right. Going each direction one time counts as 1 rep. Repeat for 30 reps. Stay in a low position with your chest up throughout the exercise.
- Side Plank Crunches: Begin in a modified side plank with one knee and hand on the ground. With your opposite arm, reach overhead. Kick your top leg behind you, then crunch your knee towards your core as you pull your top arm down, performing a crunch. Repeat for 20 reps before switching to the other side.