20-Min Upper Body & Core Workout II Day 4 of 21-Day Challenge

Welcome to Day 4 of the 21-Day Movement Challenge! Today we’re focusing on upper body strength and core stability with a balanced mix of pushing, pulling, and anti-rotation work.

You’ll start with a short warm-up to prep your shoulders, spine, and core before moving into a strength-focused circuit designed to leave you feeling strong and supported. We’ll finish with a quick AMRAP to get the heart rate up and hit the major upper body movers one more time.

As always, weights are encouraged but completely optional. Choose what feels good today — go lighter for control or heavier for challenge. And remember, modifications are always available, so every fitness level can succeed.

🔥 Today’s Upper Body + Core Workout
Warm-Up

Strength Circuit — 13 minutes

4 sets — 45 seconds each move + 45 seconds rest

• Weighted Bird Dog
• Prowler Push-Up
• Dumbbell Chest Press

Finisher: 4-Minute AMRAP (As Many rounds As Possible)

• Lawn Mower Row (each side)
• Overhead Press
• Mountain Climbers

Take your time, breathe deeply, and honor where your body is today. You’re building strength, confidence, and consistency one day at a time. 🤍

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Видео 20-Min Upper Body & Core Workout II Day 4 of 21-Day Challenge канала MovebyKim