5 Simple Exercises To Transform Your Body in Just 4 Weeks

You’ve probably proposed more than once to join the gym to get in shape. Unfortunately, going to the gym usually only takes a few weeks.

We’ll start making excuses for time and money right away, but with these simple exercises that you can do in less than 15 minutes at home, there’s no excuse.

These 5 exercises will help you get in shape in just 4 weeks!

Plank

 5 Simple Exercises To Transform Your Body in Just 4 Weeks

 

This exercise works the arms, abdominal muscles, back, buttocks, and legs, which makes it number one. It strengthens the entire trunk, resulting in greater strength and overall stability. Lean on your forearms and feet and keep your back perfectly straight while squeezing your belly for 10 to 15 seconds and then rest for 20 seconds. Do this 5 times.

Squats

 5 Simple Exercises To Transform Your Body in Just 4 Weeks

 

Squats are a great way to strengthen your thighs, legs and buttocks, and you’ll also work on your abs. Place your feet apart at shoulder level and start flexing your legs, bearing in mind that your knee cannot go beyond the tip of your feet. Keep your back straight and your arms outstretched as you go down to balance your body and then slowly move up. Repeat 3 sets of 20 and you are ready.

Push-ups

 5 Simple Exercises To Transform Your Body in Just 4 Weeks

Push-ups is the best way to strengthen the chest, shoulders, and triceps. Start like the board but leaning on your hands and lower your body by flexing your arms. Keep your body straight while doing the exercise. Perform 10 push-ups, rest for 20 seconds and do another 10.

Bird-dog

 5 Simple Exercises To Transform Your Body in Just 4 Weeks

This exercise is perfect for toning your thighs and buttocks. Start on all of 4 legs as seen in the picture, then extend one leg and the opposite arm out at the same time. Do the same exercise with the other arm and the other leg. Do 10 repetitions with each side, rest for 20 seconds and repeat the 10 reps.

Lying hip raises

 5 Simple Exercises To Transform Your Body in Just 4 Weeks

Create a triangular position with your body keeping your back and legs straight and forming an inverted V. Then raise one leg toward the ceiling and then shrink it toward the chest trying to touch your nose with the kneecap. Do the same exercise with the other leg. Do 3 sets of 15 repetitions and you have done the exercise.

If you want to follow the 4-week method on the table, you need to do exactly this exercise:

 5 Simple Exercises To Transform Your Body in Just 4 Weeks

This plan consists of 2 separate basic workouts:

#1 Workout

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

Rest for 10 seconds between exercises.

Read: 10 Week No-gym Home Workout Plan

#2 Workout

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

Rest for 15 seconds between exercises.

This is performed 6 times per week, followed by one rest day :

WEEK 1

  1. Day – #1 Workout
  2. Day – #2 Workout
  3. Day – #1 Workout
  4. Day – #2 Workout
  5. Day – #1 Workout
  6. Day – #2 Workout
  7. Day – Rest

WEEK 2

  1. Day – #2 Workout
  2. Day – #1 Workout
  3. Day – #2 Workout
  4. Day – #1 Workout
  5. Day – #2 Workout
  6. Day – #1 Workout
  7. Day – Rest

Switch back to week 1 after you complete week 2.

Share this powerful way to get in shape with all your friends!