Sweat It Out With Sara Haley Challenge: Day 4

You’re into Day 4 of the free Sweat It Out With Sara Haley Challenge. How are you feeling? Awesomely challenged? Good! Now let’s get to what’s in store for you today — and get you really sweaty!

Reminders:

• Most of the exercises are body weight only, however, you will need free weights for a few of them. I suggest 8 to 12 pounds, depending on the exercise.
• You do each exercise for 30 seconds, rest for 15 seconds and then repeat. That means you are doing each exercise twice. On Day 1, you begin with four exercises because the first two are warm-up exercises. Each day after, two exercises are added, one with a cardio element and the other conditioning. This means that on Day 1 you will be working out for 6 minutes and by Day 7, your workout will be 30 minutes. If my math seems off it’s because on Day 3 you have an exercise that needs to be done on both legs individually. I’ve included descriptions and pictures for each exercise, as well as modifications (M) for a few of them. Please use these if you are pregnant, injured or the exercise doesn’t feel quite right to you.
• You can do this challenge on its own or you can do it in addition to your other workouts.

Day 4 of the Sweat It Out With Sara Haley Challenge

Remember to begin with all the previous moves from this week first (see them here, here and here in detail):

• Roll Down ’N Lunge (for a warm-up)
• Roll Down ’N Press (for a warm-up)
• In-Out Squats
• Squat-Pulse-Reach
• Hacky-Sack Runs
• Rock ‘N Row
• Curtsey Down
• Curtsey Up

Hope you are recovered from an intense lower-body day yesterday. Today we are adding chest and core work.

In-Out Burpees: You know I had to have a burpee somewhere in here.

In case you haven’t done a burpee before, let’s break it down. Begin standing with feet shoulder width apart. Then squat down and put your hands on the floor in front of you (Pic 1). Walk or jump your feet back bringing the feet together (Pic 2). Jump your feet out wide, just like you would do with a jumping jack standing up (Pic 3). Bring your feet back together. As you stand up, jack your feet out wider as you open your arms up wide in a chest press motion (Pic 4). Jump up to kiss your feet together in the air and close your arms in front of your face (Pic 5). Return to legs wide and repeat. Repeat for 30 seconds, rest for 15 seconds and repeat.

(M): Instead of jacking at the top and bottom, just tap one foot out to the side and a time. At the top you can either slide/scoot your feet together like in the In-Out Squats or tap them in one at a time.

Push-Up Switch: Time for push-ups … with a switch!

Begin in a traditional plank (Pic 1). Step out to one side with your hand and foot, allowing your hand to move in front of your shoulder. Lower down into your push up. The arm that stepped out should be in a wide enough position so that when you lower down into your push-up your elbow and shoulder are in a 90-degree angle. On the non-moving side, keep your elbow into your side, so it is a tricep push-up on that side (Pic 2). Step back to plank and switch to the other side. Repeat for 30 seconds, rest for 15 seconds and repeat.

(M): Like the Rock ‘N Row, begin in the plank but after you step out to one side, feel free to lower to your knees for the push-up.

Do the moves and then hit me and the FBGs up on social (@FitBottomedGirl and @SaraHaleyFit) with how you’re feeling! Hopefully words like awesome, unstoppable and sweaty come to mind! —Sara Haley