Day 45 : 4-3-2-1 Workout


1. Reverse Dumbbell Fly

  1. Grab a dumbbell in each hand.
  2. Bend your knees slightly and hinging forward from your hips so that your upper body is leaning comfortably forward towards the floor.
  3. Hold the dumbbells out together in front of your torso with your arms as straight as possible.
  4. Pull the dumbbells out away from your body while keeping your arms almost fully extended, as if you were trying to squeeze your shoulder blades together.
  5. Slowly return to the original position, still keeping your arms straight.
  6. Repeat the movement until the set is complete!

2. Shoulder Rope Pull

  1. Stand with the rope in between your legs.
  2. Keeping your arms straight (elbows slightly bent), pull the rope up from the floor to your shoulder height, hold for a count of two seconds, and slowly return to the starting position.
  3. Repeat until the set is complete.

3. Bent Over Row

You can either use dumbbells or a barbell for this exercise
  1. Hold dumbbells in each hand or take a barbell and allow it to hang in front of you.
  2. Hinging forward from your waist, keep your knees slightly bent and keep your back straight.
  3. Drive your elbows back while squeezing your shoulder blades together. Hold for 1 second, and go back to the starting position slowly.
  4. Repeat the movement.

*If you have lower back problems, try to find an alternative for this exercise like a seated row.

4. Lateral Raise

*Can complete this exercise sitting down on a bench, or standing up. Tis is also combined with squats in our workouts.
  1. Stand up straight with your feet shoulder width apart and have dumbbells by your side at arms length away. When performing this exercise your palms should be facing down.
  2. Keep your abs pulled into your spine, your torso stationary and raise the dumbbells to your side with a slight bend at your elbow. Lif your arms until they are parallel to the floor (shoulder level) and pause for a second at the top
  3. Lower the dumbbells back down slowly and repeat.
1a. Clam Opener