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14-Day Challenge Day 4

1,770 views · Published 17 April 2015 · 3:23 · Indexed 21 September 2026

Channel: The Betty Rocker · 2015 · People & Blogs

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Let's Rock Day 4 of the 14-Day Challenge for Scott Colby - The Abs Expert​ birthday :) You're going to LOVE this workout - it's an upper body/core and conditioning focused circuit that will take you about 15-16 minutes.

THANK YOU for participating and motivating everyone with your daily check-ins, comments and posts!

TODAY' WORKOUT

Warmup:
2 times:
0:30 high knees
0:30 butt kicks
1:00 jumping jacks
2:00 Yoga flow: watch here for how to: https://www.youtube.com/watch?v=wpeJXM4jHHQ

Workout:
3 rounds:

0:30 3 way push ups (narrow, wide, pike) 
- come to your knees for the push ups as needed. for narrow, be sure those elbows are hugging in close to your ribcage. 

0:30 In-Out Ab Blasters
-balance on your tailbone and drive your feet in and out, hands down for balance.

0:30 Standing towel Rows
-wrap a towel around a doorknob, under a heavy chair or couch foot or anything you can find that is stable and row. Engage your back muscles each time you pull.

1:00 Heismans (beginners 0:30, intermediate 0:45-1:00)
-legs drive out to the side. 

0:30 Renegade Rows
-hold a strong plank here. minimal hip movement each time you row up. if you have weights you can do this with dumbbells.

0:30 Jump cross cross
-jump squat, then cross. don't pull your neck, your hands are lightly contacting your head.

0:30 Straight leg raises
-you can do these on a couch or ottoman if you don't have a ball, or on the floor.

1:00 mountain climbers (beginners 0:30, intermediate 0:45-1:00)

You're going to do great!! Check in and let us know you're doing it today, and let us know when you're done!
Tag a friend and share this video so everyone can participate in our Spring Challenge! 

See you Tomorrow for DAY 5!

PS - You are awesome!

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