Week 4: Change the shape of your body

Your one-month transformation is almost complete.

Welcome to the final week of master trainer Josh Stolz's exclusive plan designed to measurably change the shape of your body. If you're just tuning in, go back and start with week one, then move on to week two and week three before attempting week four.

The Details: Follow the 7-day protocol strictly — there is a method to the madness. This week, you'll add double sessions to shock the system. Try breaking them up into morning and evening for best results. When you complete the final week, move on to your recovery week: 3 to 4 days of foam rolling and stretching and 3 non-consecutive strength-circuit days (choose moves from any week and up the reps and lower the weight) to speed regeneration while maintaining your progress.

The Plan:

The Equipment: Two kettlebells, a ViPR, an ab wheel and a stability ball.

The Circuit:Click through the slideshow above for this week's moves. Complete the circuit 3 times resting for 30 seconds in between each circuit: Do 8 reps of each move during set 1; 10 reps during set 2; 12 reps during set 3.

The Change: By now you should be down a few inches and beginning to see some definition in your body that wasn't there before. "At this point, I like to remind clients that although their bodies may not be completely transformed, it's coming," says Stolz, "Along with building muscle and burning calories, the progression model we've been using has been strengthening the neurological connections between the brain and the muscles. The more developed the circuitry between the two, the more efficient the body becomes, so muscles fire faster and can handle more weight, speeding results."

Just tuning in? Get started with week one's plan.

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