Transform Your Body in Just 4 Weeks With These Five Simple Exercises

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When was the last time you went out for a walk? Do you own a gym membership card? If no, it’s time to kick out that laziness, and buy yourself a nice pair of running shoes.

Being active mean taking care of your health. Forget about powdery miracles. No protein powder will ever help you tone your muscles or carve your abs. create a perfect ratio between your workout routine and eating habits. Yes, that’s pretty much everything you should do.

Make sure you add the following exercises to your gym session. You will feel and look better within a month. This program will help you lose weight gradually, so try not to cheat or skip sessions.

  1. Plank

Fitness gurus swear on it, but most people don’t even know that planks exist. All you have to do is lie on your stomach, and support your body weight on your underarm and toes while keeping your body in a straight line. Your elbows will form a 90 degree angle.

Hold in this position as long as you can, and make sure your body is straight and tight the whole time.

  1. Pushups

Pushups involve every muscle group in the body. Do the regular plank, but this time you support your body weight on your hands while pushing your body upwards. Do a whole session.

  1. Squats

Squats involve your core, and tone your quads, calves and hams. There’s no better exercise when it comes to melting fat.

Bring your body in a regular squat position, and extend your arms. Keep your back straight, and go as low as possible. Don’t go too strict. Do it slowly, and build up the intensity.

  1. Bird-dog

Do the plank, but support your total body weight on your knees and hands. Keep your back straight. Extend your left leg and right arm, and hold in this position for a few seconds. Switch sides. The bird-dog employs your lower back and abdomen.

  1. Lying hip raises

Need an exercise that will tone your hams, glutes, thighs, back and abs? Try the lying hip raises. Lie on your back, and bend your knees while keeping your feet flat on the ground. Squeeze your glutes, and elevate your hips. Do a whole session.

Here’s the magnificent 4-week workout plan

It generally includes 2 basic workouts:

Workout 1

  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes;
  • Bird-dog – 1 minute;
  • Lying hip raises – 1 minute;
  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes

Your breaks shouldn’t last more than 10 seconds.

Workout 2

  • Plank – 3 minutes;
  • Bird-dog – 3 minutes;
  • Lying hip raises – 3 minutes;
  • Push-ups – 1 minute

Your breaks shouldn’t last more than 15 seconds. Day 7 is a rest day, as suggested in the program.

Week 1

  • Day 1 – Workout 1
  • Day 2 – Workout 2
  • Day 3 – Workout 1
  • Day 4 – Workout 2
  • Day 5 – Workout 1
  • Day 6 – Workout 2
  • Day 7 – rest

Once you finish week 2, do another cycle.

This program strengthens your body, and boosts your physical condition. You will be surprised with the energy splash that will become stronger every day.

Week 2

  • Day 1 – Workout 2
  • Day 2 – Workout 1
  • Day 3 – Workout 2
  • Day 4 – Workout 1
  • Day 5 – Workout 2
  • Day 6 – Workout 1
  • Day 7 – rest


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