Slice.ca fitness expert Katya Mohsen demonstrates the Push-Up action. All photos by Rose Cosico.
Our final week, our biggest workout! Slice’s 4-week fitness boot camp, custom-designed by me so that you can tailor it to your skill level and fitness preferences, has shown you the 3 keys to preparing for a new workout regimen, followed by an interval training workout, followed by core training.
We’ve saved the biggest challenge for the end; you can do it—you’ve spent three weeks prepping! Now is the time to push your limits with a high-intensity full body workout. Building on our set up, interval training and core training, it’s time to peak with a full body blast circuit. (Note: If you are just joining now, you can start here and then circle back to the others.)
4 Weeks to a Fitter, Summer-Ready You: Week 4 – Full Body Blast Circuit Training
We are going all out this week, with a full body blast circuit. Each exercise will target multiple muscle groups, from your head to toes, running through your core stabilizers. Let’s dive right in!
FULL BODY BLAST CIRCUIT
To complete this circuit, perform activities 1-12, in the order presented, X3. (Note: Perform the Warm Up and the Cool Down/Stretch X1 only.)
WARM UP
Duration: 5 minutes
Start with a moderate-level activity, such as brisk walking, jogging, cycling or stair-climbing. Midway through, incorporate a few quick 10- to 15-second stretches, such as the runner’s lunge, the wide-leg forward fold, and/or the overhead side reach.
Squat With Shoulder Press action
Squat with shoulder press
Repetitions: X12
Position: start standing, feet slightly wider than hip-width apart; dumbbells in each hand, hands up with palms facing forward and elbows forward of head; abs braced
Action: sit hips down and back, keeping knees in line with toes and weight in heels; lower hands to shoulders, palms turned in; squeeze glutes and press into heels to rise while pressing dumbbells up to starting position
Option: perform same move, without dumbbells
Tricep Push-Up action
Tricep push-up
Repetitions: X8
Position: start in plank position with wrists directly under shoulders; feet hip-width apart, on toes; hips down and in line with shoulders and heels; abs braced, chin tucked, gaze focused down between hands
Action: lower chest toward floor, keeping elbows tight into ribcage, until elbows are bent 90°; push up! (Note: brace abs to prevent back from sagging, and squeeze thighs and glutes to stabilize hips)
Option: on your knees, with shoulders, hips and knees aligned, or with knees directly under hips
Burpees action
Burpees
Duration: 1 minute
Position: start standing, feet hip-width apart; abs braced
Action: squat down, hands to floor under shoulders; brace abs and jump both feet back to plank; jump both feet back in, squeeze glutes and thrust hips forward to rise and jump; repeat as quickly as possible
Option: instead of jumping both feet back to plank and then in, lunge right leg back, then left leg to plank, then step right leg in, then step left leg in, squeeze glutes and thrust hips forward to stand; alternate the leg that leads the lunge back and the step forward
Russian Twist action
Russian twist
Repetitions: X10
Position: start seated, feet hip-width apart, knees bent, heels down; lean back 45°, abs braced, chest lifted; with arms extended forward, hold medicine ball or dumbbell over knees
Action: keeping hips still, twist from waist, reaching arms right; return to centre, repeat, to the left
Option: for less resistance, interlace fingers instead of holding a weight; to further engage lower abs, lift heels off floor
Jump rope
Duration: 1 minute
Rest
Duration: 1 minute
Forward Stepping Lunge action
Forward stepping lunge with bicep curl
Repetitions: X12
Position: start standing with feet hip-width apart; one dumbbell in each hand, abs braced
Action: take a long stride forward with right leg; land on heel first and set toes down; lift back heel and drive back knee straight down toward floors while lifting dumbbells to shoulders, with palms facing shoulders; lower dumbbells, then push off front heel to step back to starting position; repeat on left side
Option: perform forward stepping lunges without dumbbells or bicep curls
Chest Push-Up action
Chest push-up
Repetitions: X12
Position: start in plank position with hands wider than shoulders; feet hip-width apart; hips down, in line with shoulders and heels; abs braced
Action: lower torso until elbows are bent 90°; push up by pressing into palms; brace abs to support back; squeeze thighs and glutes to stabilize hips
Option: on knees, with shoulders, hips and knees aligned, or with knees directly under hips
Burpees
Duration: 1 minute
Side Plank Twist action
Side plank twist
Repetitions: X8 per side
Position: elbow under shoulder; hips and waist lifted off of floor; top arm extended and chest open; shoulders, hips and feet stacked and aligned
Action: reach top arm around waist; twist from waist as much as possible while keeping hips still
Option: rest bottom knee on floor, keeping hips lifted and stacked
Jump rope
Duration: 1 minute
Rest
Duration: 2 minutes
COOL DOWN AND STRETCH
Take a few minutes to stretch your quadriceps, hamstrings, hip flexors, glutes, upper and lower back, chest, shoulders, triceps and biceps. Hold each stretch 30-45 seconds.
BACK-UP PLAN: HIGH INTENSITY BURST
If you are tight on time and can only squeeze in 5 minutes, don’t skip a workout. Simply: quickly stretch and shake out, then dance around or go up and down a flight of stairs or briskly walk up and down a hallway (2 minutes, to warm up); then perform a full body-blast move as prescribed below. Then quickly stretch again. Et voilà! One high-intensity burst to get your blood pumping.
BACK-UP BODY BLAST: Burpees with tricep pushups
Add a tricep pushup to each burpee between the actions of jumping feet back to plank and jumping feet back in. Perform as many as you can, as quickly as you can, for 1 minute; rest 30 seconds; repeat X4.
Remember: Always train hard, but within your fitness level! When you train hard for a strong core, you get the additional benefits of improved posture and better balance. You still have three weeks until summer officially begins. That’s just enough time to work through weeks 2, 3 and 4 one more time! If you have any questions or want to share your experience and progress, use the Comments below. Keep up the great work!
Get your weekly nutritional boost from our Healthy Eating Bootcamp, by Registered Dietician, Maria Thomas!
