This Trainer's 4-Week Workout Plan Will Get You in the Best Shape of Your Life

Warmup

Do a set of each move below, but with no added weight or at a much lower intensity if the exercise doesn't require any weight.

Workout: Upper Body

Like the other workouts in this plan, this one engages your entire body — and especially your core — while still targeting your arms, chest, and back. Do three sets of 12 reps of each exercise. (That means three sets on each side for those that are performed on one side at a time.)

• Renegade row
• Push-up with shoulder tap
• Single-leg deadlift with row
• Overhead press with arms in
• Plank with triceps kickback
• Right-angle biceps curl

Cooldown

Three to five minutes of static stretching and breathing exercises.