Transform Your Body in Just 4 Weeks

We give you 5 simple exercises, that will completely transform your body in just 4 weeks. You will not have to spend money on a gym and special gear, all you need is self-will and 10 minutes a day.

If you do this 5 workouts daily, you will start seeing improvements in your waistline size and overall body composition in less than a month!

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

Plank

Transform Your Body in Just 4 Weeks

 

This exercise works the arms, abdominal muscles, back, buttocks, and legs. Them too improves posture and general muscle tone.

Plank are an isometric exercise where the rule are to hold your body correctly. keep your back and legs straight without drooping or arching.

Squats

Transform Your Body in Just 4 Weeks

 

Squats will help you build your quads, Strengthens muscles of the buttocks, thighs, and ankles, also enhancing greater overall fat burning.

Place your feet shoulder-width apart, standing on your whole foot. Make like to sit on a imaginary chair, with your knees and feet on as is line and your back kept straight. You are able to keep your balance of raising your arms in front of you. And then rise back up as slow as you can.

Push-ups

Transform Your Body in Just 4 Weeks

 

This will strengthen your core, affects the chest, arms, and abs.

The first position is a plank with straight arms. By there, lower yourself as far as you’ll be able to. Be sure your back, pelvis, and legs form a straight line. And then slowly return to the first position.

Bird-dog

Transform Your Body in Just 4 Weeks

 

This exercise strengthens your lower back and abdominal muscle.

The initial position is a plank , prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.

Lying hip raises

Transform Your Body in Just 4 Weeks

 

This exercise strengthens the glutes and hamstrings while too strengthening your abdominal muscle, back and thighs.

Lie on your back on the floor with bent knees and flat feet. Stretch your arms towards the outside at a 45 degree angle. Squeeze your glute muscles, and raise your hips. Slowly lower yourself down and repeat.

The four-week plan

Transform-Your-Body-in-Just-Four-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.

If you do everything correctly, you’ll achieve amazing results in just a month and, as a bonus, develop a habit by doing these simple 10 minutes set of exercises daily. And if you want to improve your body even more, then doubling the effort is all you need to do!