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4-Week Summer Shape Up (for Women)
Day 022 - The Home Stretch
WU 5 min. 2 sets x 12 reps each. SERIES 1: standing biceps hammer curls, squats, push-ups, abs; SERIES 2: incline biceps curls, split squats, push-ups, reclining abs; SERIES 3: obliques abs, decline abs. Stretch 5 min. 
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Today's Workout:
THE FINISH IS IN SIGHT! IT'S ALMOST TIME TO GO BIKINI SHOPPING, SO LET'S KICK IT INTO HIGH GEAR WITH BICEPS, LEGS, AND ABS. 2
SERIES 1:
Standing biceps curls, hammer style holding dumbbells. Let's do these by the squat rack in preparation for the next exercise. Start standing straight with your elbows by your sides. Raise and lower the weights at the same time with the palms facing in towards each other.
Now go for a perfect set of squats. As you squat down (use a lighter body bar if the squat rack bar is too heavy) keep your body weight back over your heels, bar below your neckbone, feet facing forward. Again, make sure you only bend to a 90 degree angle, and don't "lock out" your knees.
Next, hit the floor for a set of push-ups (if you can't do this on your toes, let your knees rest on a pad.) Make sure that as you lower your body down, your chest comes right between your hands. Finally, perform a set of ab crunches on the floor or on a Swiss ball. Repeat SERIES 1.
SERIES 2:
Lean back against a bench and use the same set of dumbbells for a set of incline biceps curls. Make sure that your lower back remains flat against the bench, palms facing the ceiling; never straighten your arms completely. Raise and lower one arm at a time, alternating sides.
Next, with one leg in front of the other and a dumbbell in each hand, a set of split squats. Legs should be far enough apart that when you squat down, both knees bend to a 90 degree angle. Perform 10 squats leading with your right leg, then 10 leading with your left, holding in your stomach and keeping your chest open, shoulders back to help you maintain your balance.
Hit the floor again for a second set of push-ups (10 for the corps!) Do a set of reclining abs on the bench before repeating SERIES 2.
SERIES 3:
Alternate oblique ab crunches on a Swiss ball (or on the floor) with;
Ab crunches on a decline bench. Repeat SERIES 3, and stretch.
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