Wednesday, May 22: Total Body
It’s time to shake things up again. We’re entering the 4th stage of the challenge. Try to bump your weights up a little more. If you are using the same weight, do 5 extra reps.

12 One-armed dumbbell snatch (6 with your left arm and then 6 with your right)
Here’s how to do them: http://www.youtube.com/watch?v=GkYdyAM-TSY

Repeat for 3 sets with a 60 second break between each set.

12 Single-leg Romanian deadlift (6 with your left leg raised and 6 with your right leg raised
Here’s how to do them: http://www.youtube.com/watch?v=VblKqts2xDI

6 Bent over rows
Here’s how to do them: http://www.youtube.com/watch?v=xI1pr1-4OY4

Repeat deadlifts and rows for 3 sets

12 Dumbbell single-arm overhead squats (6 with your left arm overhead and 6 with your right hand over head)
Here’s how to do them: http://www.youtube.com/watch?v=apq8WcGoZxs
* For an extra challenge, hold a heavier dumbbell in your lower arm (ie if the dumbbell overhead is 5 lbs, the dumbbell at your side should be 10 lbs)

6 Dumbbell Incline bench press
Here’s how to do them: http://www.youtube.com/watch?v=sXTXm6V78MY
If you don’t have a bench, you can do this on the floor.

Repeat squats and bench presses for 3 sets

90-Second Plank
Here’s how to do it: http://exercise.about.com/od/abs/ss/abexercises_10.htm
If you have trouble holding the plank for 90 seconds, hold it for as long as you can, take a 30 second break and finish.

10 Cable Horizontal Wood Chop
Here’s how to do them: http://www.youtube.com/watch?v=UuaM6ePZGFw
If you don’t have access to a cable machine, here is the alternative (you can use a medicine ball or weights): http://www.youtube.com/watch?v=WQF1jfOqFXY

Repeat planks and chops for 3 sets.

Cardio is optional today.