Fitness Blog

Finally, we reached the final workout of our 30 days challenge. The final exercise contains the most advanced routines of our course. You should know that the workout number four contains six exercises which are Snatch-Grip Deadlift, Side Plank, Good Morning, Forward Lunge, 1-Leg Stability Ball Leg Curl and Lying 1-Leg Hip Extension. We will divide the six exercises into three posts where each post contains two exercises. Now warm yourself up and eat one nutrition bars because we will start the first two exercises of workout number four.

Fat loss workout number four

Snatch-Grip Deadlift

• Warning: Do not do this exercise if your back especially your lower back is injured or week. Also you should concentrate and make sure that your back is flat and not rounded in this training to get the best results of it. Another thing you should get the right exercise equipment.
• First you have to put the gym bar on the room floor then you should stand behind it and make sure that your feet are a little bit greater than your shoulder-width apart.
• Now bend your body down and grasp the gym bar with both of your hands and make sure that your hands are outside the left and right rings on this bar. Also make sure that your lower back is in flat position and make sure your shoulders are back.
• Pull the bar with your arms and your upper back and make sure that your back in flat position.
• Make sure that the bar is very close to your body and also make sure that your heels are on the floor whiles you do each lift.
• You should make a moderate exhale as you near the end and the top of the movement.
• Now you should hold your body at this position for one or two seconds and then lower the bar slowly and carefully.
• Repeat each rep ten or eight times as described on the course overview.

Side Plank

• First you should lie on an exercise mat on your left side.
• Make sure you are support your bodyweight with both of your knees and your left elbow.
• Your body should not touch the exercise mat and only your left knee and your left elbow should touch the ground. Make sure your body in straight line and your abs tight as the same as the picture.
• Hold your body in this position for one minute and make sure that your abs muscles are very tight but make sure you are breathing very normally.
• Take a break for ten seconds and repeat the rep ten times.

I wish you enjoyed these fitness exercises and make sure you come back again to read the next two exercises of the workout number four.