You’re going to jump or should I say lunge right in it. As is true with all of my exercises, stay mindful of the objective and ENGAGE YOUR BRAIN. The first week is going to set the stage and prepare you for the subsequent 3 weeks. You’re going to repeat this circuit twice with a minute rest in between.


Complete two circuits of all 6 exercises 3 times a week and do the following cardio combination 4 times a week: Row – 2,500 meters; Treadmill: 10% incline at 3mph for 30 minutes.

[video_lightbox_youtube video_id=”prqyCe9S8J0″ width=”640″ height=”480″ anchor=””]1. Sumo Lunges

These are great for shaping and toning your outer thighs, hamstrings, and butt. Start with your feet shoulder-width distance apart (A). Lift your right leg from the knee and move it in a circular roundhouse (B). Land out to the side, feet wider than when you started, and immediately squat down (channeling a sumo wrestler) (C). As you come out of the squat, lift your right leg and kick out, leading with your heel (D). Finish the move with a squat jump, making sure to land in your heels, placing emphasis in your butt (E).

[video_lightbox_youtube video_id=”YN2WfJBN4fE” width=”640″ height=”480″ anchor=””] 2. Plie Toe Squats

This will blast your inner thighs, butt, and core! Start with your feet wider than shoulder-width distance apart and turned out at 45-degree angles, with your hands on your hips (A). As you squat down, simultaneously lift your heels up as high as you can (B). Return to start. That’s one rep.

[video_lightbox_youtube video_id=”3ZPEMF7VACg” width=”640″ height=”480″ anchor=””] 3. Platypus Walk

This is one of my all-time favorite signature moves! It hits your inner thighs and the lower part of your butt. Start in a plié squat position with your hands behind your head and your thighs parallel to the floor (A). Stay engaged in the plié squat as you waddle forward, stepping left foot in front of the right (B), right foot in front of the left (C). Make sure your knees stay out and your weight stays in your heels throughout the exercise. Take five total steps forward, then reverse. That’s one rep. Repeat five times.

[video_lightbox_youtube video_id=”oVPYTEuKc04″ width=”640″ height=”480″ anchor=””]4. Single Leg Deadlift

Start with your feet shoulder-width distance apart (A). Balancing on your right leg, bend at the waist and reach your left hand down to your right foot; extend your left leg straight behind you (B). Make sure to keep both hips square (facing down) during the movement. Return to the starting position. That’s one rep.

[video_lightbox_youtube video_id=”w__4mAD-wBY” width=”640″ height=”480″ anchor=””]5. Plank with Knee Tuck to Hip Abduction

Start in a plank position (A). Bring your right knee in towards your left shoulder (B). Instead of placing your right foot back on the floor, extend (abduct) your leg out to the side (C). That’s one rep.

[video_lightbox_youtube video_id=”nFr8PBwS1aE” width=”640″ height=”480″ anchor=””]6. Plank with Dumbbell Row to a Triceps Extension

Start in a plank position, holding a five-pound dumbbell in your right hand (A). Leading with your elbow, lift the dumbbell up to your side (B), then extend your arm out straight behind you (C). Reverse the movement to return to the starting position. That’s one rep.

Make sure to stay hydrated with Thermo Bubbles, Super Juice and or water.

About the four weeks

You’re on your way to finding the best version of yourself and you’re not in this alone.

David has provided a week-by-week guide designed to help you work through your 28-day challenge. In this challenge you’ll find David’s nutrition guide, workout instructions and demonstration videos where he’ll show you how to Kirsch your workouts.

You’ll even find the encouragement you need to keep on going!

This is not a question of how you’ll get through—but rather of how you’ll feel when you’ve reached day 28 of the challenge.

Achieve your goals. Follow the links above to map your own path to wellness.

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