Week 4 of The Total Gym Body Transformation Challenge: Chest, Abs, & Back

chest abs back week 4 video

Chest, Abs & Back Challenge – Week 4:


Determination, motivation, encouragement and support are all you need to achieve anything you set out to do!


Sometimes we just need a little push or something to strive for, such as a specific challenge. Depending on your goals, a challenge can be just what motivates you to want to achieve more. This is a wonderful thing because you can develop a plan specific to your needs and goals.


If you are looking for a way to motivate your mind and train your body with specific weekly tasks – then my 4-week Chest, Abs, and Back Challenge will be right up your alley!


Take on the challenge and look forward to the amazing results your body will accomplish!




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.


The Chest, Abs, & Back 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 will provide you with a slightly different set of exercises that target your upper body muscles of your chest, back, as well as your core, 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 Chest, Abs, & Back Challenge, but it’s never too late to join in on the challenge! Just refer back to the first week’s blog 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.


Check out the chart below for the instructions for the fourth and final week’s challenge.


chest abs back week 4



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



Good luck with the final week’s 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,



http://www.groovysweatstore.com (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. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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