Day 4: Upper-Body Strength – Sculpt Your Arms & Shoulders!

Day 4: Upper-Body Strength & Tone

Welcome to Day 4! Today we’ll sculpt and strengthen your upper body with exercises focused on your arms, shoulders, chest, and back. No weights or equipment needed, just your mat and a sturdy chair for support.

Workout Overview

Perform each exercise for 45 seconds, followed by a 15-second rest. Complete 3–4 rounds. Start with arm circles or gentle stretches as a quick warm-up to prep your upper body muscles.

Exercise Breakdown

1. Chair Dips

   Sit on a chair edge, hands gripping the edge. Slide off slightly, bending elbows to lower your body, then press back up using your triceps. Keep elbows close to your sides.

2. Push-Up Variations

   Perform standard or modified push-ups (knees down), keeping your core engaged. Focus on controlled, smooth movements to strengthen your chest, shoulders, and arms.

3. Plank Shoulder Taps

   In plank position, tap your opposite shoulder with one hand, alternating sides. Maintain stability by keeping your hips steady and core engaged throughout.

4. Arm Raises (I-Y-T)

   Lie facedown with arms extended overhead. Raise your arms in three patterns: straight overhead (I), slightly angled (Y), and sideways (T), engaging your back and shoulders.

5. Diamond Push-Ups (Modified or Standard)

   Place hands close together under your chest, forming a diamond shape with your fingers. Lower your chest toward your hands, keeping elbows tucked in, and push back up.

Cooldown & Stretch

Cool down with stretches focusing on your shoulders, arms, chest, and back to enhance recovery and reduce tightness. Spend at least 30 seconds on each stretch for best results.

Tips for Success

• Prioritize quality over quantity—slow, controlled movements are key.
• Maintain steady breathing through each repetition.
• If needed, adjust push-up positions to match your current strength level.

Fantastic work today! You've strengthened your upper body significantly. Tomorrow, we'll ease things up with active recovery—prepare to refresh and rejuvenate your muscles!