I’m not going to promise you the body you want in 4 weeks. Sorry, I would be lying if I said you could change your body in 4 weeks.  What I can do is give you a kick-butt workout that will help you reach your weight and fitness goals. This one is something you can do in your own home or at the gym.

*Warm Up

2 minutes of Jumping Jax!

Burpies with a Push Up – 8

Start in a frog position -bend at your knees and drop your hands to the floor in front of your feet, keeping your hands shoulder width apart. Kick your feet back and jump to a push up position. Make sure that your back is flat and your core is activated. GIVE ME A PUSH UP Jump your feet back to meet your hands (frog). Then jump up to a standing position! Repeat!

Swing Lunges – 8 on each side

Come into a forward lunge position – keep your weight in your front heel and your back toe. Without touching the ground. Swing your front leg back! Once again your weight is in your front heel and back toe. Repeat on the same leg! Then switch!

* At the gym and want more of a challenge? Hold a 5 or 10 pound dumbbell in each hand!

Upside-down Shoulder Press – 12

Put your feet on a VERY STURDY bench or chair – stick your butt in the air and put your hands on the ground – you want the crown of your head to be in line with the ground underneath you. With wide hands press your head toward the ground- just like a shoulder press- but upside-down!

Cheerleader Jumps – 8

Just like a cheerleader with Pom Poms! Squat down to 90 degrees and then jump up splitting your legs and hands in the air. Land back in your Squat – hold for 2 counts and jump again!

Single leg Romanian Dead Lifts – 12 on each leg

Standing on one leg – bend over at the hips keeping a nice flat back. Aim for your hand to touch the ground and then come back to your starting position. ( I like to keep a weight or a ball about 4 inches in front of the leg I am standing on so that I have something to touch with my hand

* At the gym and want more of a challenge? Hold onto a 10, 20 or 30 pound bar!

Plank Taps – 20 (10 with each hand)

In plank (Maintain a flat back and keep your core tight), tap your right hand in front of you and then your left!

Take a break and then repeat this circuit for a total of two or three times!