Bodyweight Exercise Challenge - Week 4: Let’s Finish Strong, Queens!You’ve made it to Week 4, and we’re here to celebrate your incredible progress! This final week is all about pushing your limits, toning up those gorgeous muscles, and finishing with a bang. So let’s dive into these fun, fierce moves that will leave you feeling unstoppable!Day 22: Single-Leg Deadlift - Balance, Strength, and a Killer BootyTargets: Glutes, hamstrings, core, balanceHow to: Stand tall with your feet hip-width apart. Shift your weight onto your right leg, keeping a slight bend in the knee. Now, channel your inner ballerina as you hinge at the hips, lowering your torso toward the floor while extending your left leg straight behind you. Keep your back flat and your core tight. Squeeze those glutes to return to standing. Repeat on the other side. This move is amazing for sculpting your glutes and hamstrings while improving your balance.Modification: Need a little extra stability? Lightly touch your back foot to the ground. You’ll still get a great workout!Day 23: Push-Up to Side Plank - Sculpt and Strengthen, All-In-OneTargets: Chest, shoulders, triceps, core, obliquesHow to: Start in a push-up position. Perform a push-up, then rotate your body into a fabulous side plank, reaching your top arm towards the ceiling. Return to the starting position and repeat on the other side. This move works your entire upper body and core, helping you build strength and stability.Modification: Drop to your knees for the push-up or hold a regular side plank if the full combo is a bit too much. You’re still slaying!Day 24: Skater Hops - Cardio with a Side of SassTargets: Glutes, quads, calves, core, cardioHow to: Stand with feet hip-width apart. Jump to the right, landing softly on your right foot while bringing your left foot behind you, but don’t let it touch the floor—just like you’re gliding on ice! Immediately jump to the left, landing on your left foot. This explosive move is perfect for torching calories and toning those legs and glutes.Modification: If jumping feels too intense, swap it for a side step. You’re still getting those muscles fired up!Day 25: V-Ups - Core on Fire!Targets: Core, lower abs, upper absHow to: Lie on your back with your arms extended overhead and legs straight. In one smooth motion, lift your arms and legs toward each other, forming a "V" shape with your body. Lower back down with control. This move is a powerhouse for your entire core, especially those lower abs.Modification: For a gentler option, raise one leg at a time or keep your knees bent. You’ll still feel the burn!Day 26: Frog Jumps - Leap into Stronger LegsTargets: Quads, glutes, hamstrings, calves, cardioHow to: Start in a squat position with your feet wide and toes slightly turned out. Jump forward, landing softly back into a squat. Turn around and jump back to where you started. Frog jumps are fantastic for boosting your cardio while toning up those legs and glutes.Modification: Not a fan of jumping? Try a squat with a calf raise instead. You’ll still work those muscles like a champ!Day 27: Pike Push-Ups - Shoulders That Wow!Targets: Shoulders, triceps, upper chest, coreHow to: Begin in a downward dog position with your hips lifted and hands shoulder-width apart. Bend your elbows to lower your head toward the floor, then push back up. This move is all about building strong, toned shoulders.Modification: Make it easier by performing the push-up with your hands on an elevated surface or from your knees. You’re still going to feel amazing!Day 28: Burpee Challenge - Go Out with a Bang!Targets: Full body – legs, chest, core, arms, cardioHow to: It’s time to revisit the burpee, but with a twist—let’s see how many you can do in a set time (like 1-2 minutes)! Start standing, drop into a squat, kick your feet back into a plank, do a push-up, jump your feet back in, and explode up into a jump. Burpees are the ultimate full-body move, perfect for ending this challenge with a serious bang.Modification: Step your feet back instead of jumping, and skip the push-up if you need to. Just keep moving, and give it all you’ve got!You Did It, Queen!Perform each exercise for 12-20 reps (or 30-60 seconds if you’re going by time), repeating for 3-4 cycles with 30-60 seconds of rest between rounds. Keep up with your warm-up routine and stay hydrated—because a glowing goddess needs her fuel!Final Note: Finish Strong and Celebrate Your Success!Congratulations on reaching Week 4! This week is designed to push your limits, tone up every inch, and help you finish the challenge feeling strong, energized, and oh-so-confident. You’ve come so far, and by now, you should be feeling more powerful in your strength, endurance, and overall fitness. Keep up the amazing work, enjoy the results of your hard work, and don’t forget to celebrate your journey!Keep slaying, queen! You’ve earned it!
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