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July Fitness Challenge Week 4

Jennifer Cooper

Congrats, guys—you've made it to the end of our month-long July fitness challenge!

As you prepare to wrap up your four weeks of sculpting workouts, remember to tough it out until the very end. Make sure you're keeping hydrated, eating healthy and really committing during your workout sessions—and cheating is off limits now that the finish line is in sight.

Celebrity trainer Hino Ehikhamenor—better known as "Hollywood Hino"—is back with five final no-gym-equipment-necessary workouts for you this week. Ready? Get moving!

July 27: Cardio
Featured Move: Lateral Hops
This fun move not only gets your heart rate up, it also works your obliques and outer thighs. Keep your feet together, hands on hips, and jump side to side. That's one set. Perform 25 sets per circuit. 

Workout circuit:
25 straight leg kicks
35 jogs in place
25 split jumps
30 lateral hops in place
60 second plank
For best results, repeat the circuit four times. 

July Fitness Challenge Week 4

Jennifer Cooper

July 28: Upper body strength
Featured move: Tricep kickbacks
This move can be as challenging as you like: Use your own body resistance to perform controlled movements, or go for dumbbells or resistance bands. Keep your elbows tucked into your sides, and slowly push your hands back to straighten your arms. Maintain a tight core and a flat back for a full body workout. 

Workout circuit:
25 jumping jacks
25 sliding forearm presses
25 tricep kickbacks
25 no-dumbell flys
25 front shoulder raises
25 side shoulder raises
25 shoulder squeezes
25 modified pushups
For best results, repeat the circuit three to four times. 

July Fitness Challenge Week 4

Jennifer Cooper

July 29: Core
Featured move: The plank
By now, you should be a pro—but still make sure that you are keeping proper form as you increase the time your core muscles are under tension. Keeping your hands directly under your shoulders, maintain a flat back for the entire 60 seconds. If you need a break, try walking your feet out and in like you are doing a jumping jack on the floor, but make sure you maintain a flat back. In less time than it takes to make popcorn, you can get a flat, toned midsection!

Workout circuit:
100 abs
60-second plank
25 crunches
60-second plank
25 reverse crunches
60-second plank
25 Russian twists
60-second plank
25 supermans
60-second plank

July Fitness Challenge Week 4

Jennifer Cooper

July 30: Lower body strength
Featured move: The bridge
The bridge is great for your core and more importantly, your hip flexors. These muscles can get weak and stiff from too much sitting. Start by lying on your back, feet hip width apart. Slowly lift your hips and push them upward while keeping your shoulders on the ground. Use your arms for added leverage if you need. On each rep, slowly attempt to push your hips a little further for added range of motion.

Workout circuit:
15 burpees
20 jump squats
20 prisoner squats
20 reverse lunges
20 butt kicks
20 alternating side lunges
20 bridge/hip thrusts
45-second wall sit

July Fitness Challenge Week 4

Jennifer Cooper

July 31: Cardio
Workout circuit:
25 jumping jacks
25 high-knees in place
20 mountain climbers
20 knees-to-chest
25 high-knees in place
25 jumping jacks