Hey there! Welcome to the final week of the 30-Day Shred Challenge with Magnus Method. If you’ve been following along, congrats on making it this far! This week, we’ll be focusing on progressions and working those arms. Whether you’re just starting or have been with us since week one, the goal remains the same: to shred fat and build muscle in 30 days. Remember, you can start this challenge anytime you want, so no worries if you’re just joining us now. You’ll find the full program, including nutrition guidance, in the Magnus Method app. As we wrap up this challenge, let’s give it our all and finish strong. Trust me, it’ll be worth it. Keep up with your nutrition and stick to the workouts, and together, we’ll see amazing results. Let’s sweat, support each other, and crush this final week of the 30-Day Shred Challenge!
Week 4 Progression
Introduction to Week 4
Welcome to the fourth and final week of the 30-Day Shred Challenge! Congratulations on making it this far and being committed to your fitness journey. This week, we will focus on progressing further with additional sets in the first core exercise of each day. We will also incorporate high-intensity interval training on day five to maximize your results. Remember, the key to success is consistency and dedication. So let’s dive into the details of Week 4 and take your fitness to the next level!
Extra set in the first core exercise
In Week 4, we introduce an extra set in the first core exercise of each day. This progression is designed to challenge your muscles and push you further towards your goals. By adding an extra set, we increase the intensity of the workout, helping you build strength and endurance. It’s important to stay focused and give it your all during these core exercises. Embrace the challenge and push through any discomfort. You’ve come so far, and this additional set will bring you even closer to achieving your desired results.
High Intensity Interval Training on Day 5
On day five of Week 4, we will incorporate high-intensity interval training (HIIT) on the treadmill. If you don’t have access to a treadmill, don’t worry! You can go for a run outside or choose a low-impact option like an assault bike, elliptical, or rower. The key is to maintain the same intensity and follow the prescribed intervals. HIIT is an incredibly effective method for burning fat and improving cardiovascular fitness. Push yourself to the limit during these intervals, and you’ll see amazing progress in no time.
Importance of Nutrition
As we enter the final week of the challenge, it’s essential to emphasize the importance of nutrition. Your diet plays a significant role in your fitness journey, and flawless nutrition is crucial for maximizing your results. If you haven’t already done so, take the time to calculate your macros. You can find a guide on how to do this in the first video of the series. This week, focus on consuming four to five balanced meals per day and hitting your macro targets. Pay attention to the right amount of fat, carbs, and protein in your diet. Remember, you have come so far, and sticking to your nutrition plan for one more week will be worth it.
Flawless nutrition and hitting macros
In Week 4, it’s essential to prioritize flawless nutrition and hitting your macros. This means being diligent about consuming the right foods in the right amounts. Plan your meals carefully and make sure to incorporate a variety of nutrient-dense foods. Aim to meet your macro targets for each meal by choosing lean proteins, complex carbohydrates, and healthy fats. Don’t forget the importance of hydration as well. By sticking to your nutrition plan, you’ll provide your body with the fuel it needs to perform at its best during workouts and recover efficiently afterward.
Stick to the diet for one more week
With only one week left in the challenge, it’s crucial to stay committed to your diet. You’ve made incredible progress so far, and this final week is your chance to push through and see the full transformation. Trust in the process and stay dedicated to your goals. Remind yourself of why you started this journey and stay motivated. Keep in mind that consistency is key, and the effort you put in now will pay off in the results you achieve. Stick to the diet for one more week, and you’ll be amazed at what you can accomplish.
Arm Workout
Warm-up on the Assault Bike
Before starting the arm workout, it’s crucial to warm up your muscles properly. Begin with a five-minute warm-up on the assault bike. This will help increase blood flow to your arms and prepare your body for the exercises to come. Take your time and focus on maintaining a steady pace throughout the warm-up.
Sprints on the Assault Bike
After the warm-up, it’s time to kick it up a notch with sprints on the assault bike. Push yourself to the limit and give it your all during these high-intensity sprints. Work as hard as you possibly can for 90 seconds, creating a challenge for your muscles and cardiovascular system. Repeat this sprint interval for a total of four sets. Remember to take short breaks to recover between each set.
Closed grip barbell bench press
The closed grip barbell bench press is a fantastic exercise for targeting your triceps and chest muscles. To perform this exercise, lower your shoulders and keep your elbows tight towards your body. Slowly lower the weight and explode on the way up. This explosive movement helps build strength and muscle endurance. Aim to complete 10 reps for five sets, focusing on maintaining proper form throughout.
Barbell bicep curl
Next, we move on to the barbell bicep curl, which is an excellent exercise for building bicep strength and definition. To properly execute this exercise, keep your feet shoulder-width apart and slightly bend your knees. Lower your shoulders and pull them back, engaging your shoulder blades. Be explosive when executing the curl and slow down on the way back down. Aim for 10 reps for four sets, focusing on controlled and deliberate movements.
Circle set with cable bicep curls, skull crushers, and lateral raises
The circle set is a challenging combination of exercises that targets multiple muscle groups. Begin with cable bicep curls using a straight bar, then transition into skull crushers with dumbbells, and finally perform lateral raises. Aim to complete 12 reps of each exercise and rest for 60 seconds between sets. Repeat this circle set for a total of three sets, focusing on maintaining proper form and engaging the targeted muscles.
Superset with alternating bicep curl and cable tricep extension
Next, we move on to a superset that targets both your biceps and triceps. Start with alternating bicep curls, performing 12 reps. Then, immediately transition into cable tricep extensions for 15 reps. Rest for 60 seconds between rounds and repeat this superset for three rounds. Focus on maintaining proper form and engaging the targeted muscles throughout each set.
Core superset with rotational switchblade and side plank
To conclude the arm workout, we have a challenging core superset. Begin with 20 reps of the rotational switchblade exercise, which targets your obliques and core muscles. Follow it up with 30 reps of the side plank on each side. Rest for 60 seconds between rounds and repeat this superset for a total of four rounds. Focus on maintaining proper form and engaging your core muscles during each movement.
Conclusion
Excitement for progress and results
Congratulations on completing Week 4 of the 30-Day Shred Challenge! You’ve put in the hard work and dedication, and now it’s time to reap the rewards. Take a moment to appreciate how far you’ve come and celebrate the progress you’ve made over the past four weeks. Your commitment to your fitness goals is truly inspiring, and you should be proud of yourself.
One more week to go
As we enter the final week of the challenge, remember that you have one more week to go. Stay focused, stay determined, and give it your all. This last week is your opportunity to finish strong and surpass your own expectations. Embrace the challenge and push yourself to new heights. Trust in the process and believe in yourself. You have everything it takes to achieve greatness.
Support and encouragement
Throughout this journey, remember that you are not alone. The Magnus Method community is here to support and encourage you every step of the way. Lean on each other for motivation, share your progress, and celebrate your achievements. Together, we can overcome any obstacles and achieve our fitness goals.
So keep up the great work, stay committed, and let’s finish this challenge strong. Best of luck in Week 4, and remember, you’ve got this!