5 Simple Exercises That Will Transform Your Body in Just Four Weeks

Bring your body in the initial position, and do a few more repetitions. This move will help you strengthen your abs, back, thighs, glutes, and hamstrings.

  1. Push-up

Do the plank, and support your weight on your hands and feet. Keep your arms and body straight. Pushups target every muscle in your body.

The 4-week exercise plan

Your exercise plan consists of two 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
  • Rest – 10 sec.

Workout 2

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

This is your monthly 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

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

This plan will help you tone your body, and bring your health to optimal level. You will enjoy the energy rush.

Source: healthy

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