Total Body Transformation: 4 Week Upper Body Challenge – Week 4

week 4 video


We all need a little push sometimes to get motivated, set a goal, and accomplish a task. With a little encouragement and support behind you, you can achieve anything you want!


So… why not challenge your strength by taking on this 4-week Upper Body Challenge?  It’s an excellent way to train your muscles by adding intensity to your current fitness routine. The exercises provided are targeted to challenge your arms and shoulders with a variety of movements that progress over 4 week’s time!


Take on the challenge and look forward to the amazing results!



For those of you who have been following along for the past 3 weeks – good job and congrats for sticking with the program! This is your final week- so challenge your body good! Remember to reassess your strength with the initial fitness assessments to see how your body has improved.


If you are just learning about the program now, here are the details to get you up to speed. The Upper Body Challenge is based on a 4-week training cycle that is created to produce results and improve your current fitness level. The challenge consists of varying reps/ sets and resistance levels to suit your fitness needs. You will perform the workout provided in conjunction with your current routine.

Each week I provide you with a slightly different set of exercises that target your upper body muscles in every range of motion. The intensity level should increase weekly to keep your body challenged and progressing with improvements. This adds variety in the routine, challenges the muscles, and increases strength development.


This is the 4th and final week of the Upper Body Challenge, but it’s never too late to join in on the challenge!  Just refer back to Week 1’s blog post for the full program details and start from the beginning. I recommend printing or saving each week’s workouts routine to your phone/notebook for an easy reference.


Listed in the chart below are the instructions for Week 4’s challenge.


week 4 exercises


*Check out the video to see how these exercises are performed. 


Good luck with the final weeks challenge! If you have been following the program these past few weeks, congratulations! I commend you for your hard work, dedication, and strong efforts! I would love to hear about your results!


Best Always,


Maria (purchasable workout videos)

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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