Hey guys! It's a brand-new Summer Shred challenge!
This is a four-week program. We've got five new episodes to help you get shredded for the summer.
Make sure you check out my website so you can find the full schedule!
You can also find new friends by joining a team and completing the challenge together.
I want to see how you guys progress through these four weeks, so drop me a comment down below,
and tag me and share your results on Instagram, TikTok, or YouTube.
So are you guys ready? Let's go!
We've got 12 exercises in this upper body and core workout.
40 seconds of each exercise and 10 seconds of rest in between.
Get on your mat and let's start with push-up variation.
With your knees on your mat, lower yourself down slowly and push yourself back up.
and then push your hips back, then back to the starting position. And then repeat.
If this is too easy for you, you can do the standard push-up instead.
10 seconds rest now, and plank leg raise is next.
Get into a low plank position then raise one leg up one at a time.
Engage your core, glutes, quads, and hamstring,
and try to stay as stable as you can while lifting one leg up.
Nice work, guys! Rest up and get ready to flip around for reverse plank hold.
While seated on your mat, lift your hips off the mat.
Try to keep your upper body and legs in a straight line.
Make sure you don't drop your butt down too low, and hold this position.
If you need a rest, take a rest and jump back in.
Remember, the goal is finishing the workout and making adjustments to your current Fitness level,
which will improve over time.
Great work, guys. Flip around and we've got dolphin plank coming up.
Start by going into a low plank position, then lift your hips up high making a pyramid shape.
Then come back down and repeat.
This is going to work your core, shoulders and your upper back.
Good work, everyone! Break dancers is next.
Start off in a high plank.
Then bring one foot forward to the side, then kick the other leg through like so,
with your hands supporting you.
Then return to the starting position and repeat on the other side.
Remember to take your time and rest if you need to.
You're doing great, guys! Tricep dip is next.
Sit on your mat then lift yourself up, then slowly dip your butt down to the mat.
Try to go nice and slow as you lower yourself down, feeling it in your triceps.
Nicely done, everyone! We're halfway through the workout.
You are doing great so far, so keep pushing yourself.
Crab toe touches are next.
Lift one leg up vertically and have your opposite hand touch your foot.
Then go back down and repeat.
Take it nice and slow, guys, and focus on doing this in good form.
10 seconds rest here, and low plank arm raise is next.
Get in a low plank with your feet spread apart a little.
Raise one arm up one at a time, alternating between your arms.
Rest up, flip around, and sit on your mat, and let's get ready for windshield wipers.
Have your hands off to the side then lift your feet from one side to the other.
You're gonna feel this in your core.
Rest up, guys! Just three more exercises to go.
Up and down planks are next.
Starting a high plank, then slowly get into a low plank.
then back up into a high plank.
Engage your core, go nice and slow, and rest if you need to,
but we're almost done, so give it all you got!
Ten seconds rest now, and we've got roll up variation.
Lay flat on your mat with your hands up like so,
then roll yourself upwards touching your feet, then back down and repeat.
Great job everyone, and the last exercise is plank hold.
catch your breath, and let's finish off this workout.
Get into a low plank position. engage your core and focus on your breathing,
and hang in there! We are almost done.
And that's the workout, guys! Hope you like this quick workout.
Please leave me a comment with how you went,
and make sure you smash that like button for me,
and I'll see you guys in the next workout. Bye!