Welcome to Day 20 of the 4-Week Total Body Transformation Challenge

1) Shoulder Press for 30 Sec

• Stand with your feet hip-width apart.
• Hold the weights at shoulder-height, with your elbows slightly bent.
• Press both weights directly overhead, making sure to keep your elbows slightly bent.
• Lower the weights back down to shoulder-height.
• Repeat for desired number of reps.

Rest for 20 Sec

2) Wall Pushup for 30 Sec

• Stand with feet hips-width apart and place hands on the wall, slightly wider than shoulder-width apart.
• Keep arms straight and walk your feet out a few feet from the wall.
• Bend at the elbows until your face and chest is close to the wall.
• Press back up to the starting position.
• Do 8-12 repetitions.

Rest for 20 Sec

3) IYT Raise for 30 Sec

• Gather your materials: IYT Raise worksheet, a pencil, and a timer.
• Set your timer for three minutes.
• Find a comfortable spot to sit.
• Take a few deep breaths and relax your body.
• Read the IYT Raise worksheet and think about each question.
• Once the timer is up, take a few moments to reflect on your answers and feelings.
• Write down any thoughts on the IYT Raise worksheet.
• When you’re finished, you can share your insights with someone else or keep them to yourself.

Rest for 20 Sec

4) Knee Plank for 30 Sec

• Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.
• Keep your spine lengthened and your neck in line with your body.
• Breathe deeply, focusing on your core and keeping your core muscles engaged.
• Slowly shift your weight to one knee, and lift up the other knee.
• Hold the position for 10-30 seconds.
• Repeat on the other side.

Rest for 20 Sec

5) Crunches for 30 Sec

• Lie on your back on the floor.
• Bend your knees and put your feet on the floor, hip-width apart.
• Place your hands lightly on either side of your head, elbows bent and pointed outwards.
• Engage your abdominals, exhale, and lift your shoulder blades off the floor.
• Pause at the top, and then inhale and slowly lower your back to the starting position.
• Repeat the exercise as many times as is necessary, stopping when deemed necessary.

Rest for 20 Sec

6) Donkey Kick for 30 Sec

• Start on all fours, with your knees and hands aligned underneath your shoulders and hips.
• Tuck your toes under and lift your knees off the floor.
• Engage your core and round your spine, hinging at the hips.
• Exhale as you kick your feet back, straightening your legs and flipping them up towards the ceiling.
• Keep your head and neck in line with your spine as your legs reach up towards the sky.
• Pause before inhaling to bring the knees back into the chest.
• Return to the starting position and repeat.

Rest for 20 Sec

7) Wall Sit for 30 Sec

• Stand with your back against a wall in a comfortable and upright position.
• Slowly slide down the wall until your knees are bent at a 90-degree angle.
• Make sure your feet are planted firmly on the floor in shoulder width apart.
• Allow your arms to drop to your sides.
• Hold this position for as long as you can.
• When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.

Rest for 20 Sec

8) Bear Crawl for 30 Sec

• Begin in a kneeling position with your arms extended parallel to your shoulders and your knees under your hips
• Engage your core, keeping a neutral spine throughout the exercise
• Lift your hips and walk your hands in front of you to transition to a plank position
• Keeping your core engaged and your arms extended, initiate the motion of the bear crawl by taking a small “step” forward with your left arm and right leg simultaneously
• Bring your left knee in and forward while bringing your right arm backward and in at the same time
• Repeat the motion of walking forwards, alternating arms and legs with each step for desired number of reps
• To finish the bear crawl, perform the same motion in reverse, returning to starting position

Rest for 20 Sec

9) Seated Leg Extension for 30 Sec

• Sit on the leg extension machine with your back and hips firmly pressed against the seat.
• Place your lower legs under the padded lever and adjust the lever to fit your thighs.
• Grasp the handle in front of you and extend your legs out to the farthest point.
• Pause at the farthest point and then slowly return to the starting position.
• Repeat for the desired number of reps.

Rest for 20 Sec