These 5 simple exercises will transform your body in just 4 weeks

In today’s article, we present you with a 4-week challenge. For this particular challenge, you don’t have to go to the gym, but you can do the exercises in the comfort of your home.

We recommend that you do these exercises in the morning so that your body is activated and you are fresh and energized during the day.

Plank

1️⃣Lie down on the floor, face down.
2️⃣Position your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).

3️⃣Contract your abdominal and gluteal muscles (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the time you hold the position.
4️⃣Rest for about a minute between reps.

Push-up

1️⃣Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but aligned with them.

2️⃣The body should form a straight line from shoulders to ankles.
3️⃣Squeeze your abs to the max and keep them tight.
4️⃣Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso.
5️⃣Pause and return to the starting position.

3. SQUATS

Ces 5 exercices simples transformeront votre corps en seulement 4 semaines
1️⃣Stand up straight with your feet slightly shoulder width apart and your chest up.
2️⃣Extend your hands in front of you to help maintain your balance.

3️⃣Start by sitting down and then stand up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
4️⃣Lower your body so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.

BIRD-DOG IRON

1️⃣Start in tabletop position (on all fours).
2️⃣Face down with your neck in a neutral position, extend your right leg behind you and your left arm in front (both should be parallel to the floor).
3️⃣Hold the position for a few seconds and return to the starting position.
4️⃣Do the movement with the opposite leg and arm.

FESSIER BRIDGE

1️⃣Lie on your back with your knees bent and your feet flat on the floor.
2️⃣Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees.

3️⃣Pause while in this position, then slowly lower your body to the floor.

Now that you know the 5 exercises, we’re going to introduce you to the 4-week exercise plan. This is an amazing plan that consists of 2 different core workouts.

Workout 1

Plank – 1 minute.
Push-ups – 1 minute.
Squats – 2 minutes.
Bird dog plank – 1 minute.

Glute bridge – 1 minute.
Plank – 1 minute.
Push-ups – 1 minute.
Squats – 2 minutes.
Take 10 second breaks between each.

Workout 2

Plank – 3 minutes.
Bird dog plank – 3 minutes.
Glute bridge – 3 minutes.
Push-ups – 1 minute.
Take 15 second breaks between each.
As you can see, you should have a rest day after 6 days of the training plan.

Week 1

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

Second week

Day 1 – Training 2.
Day 2 – Training 1.
Day 3 – Training 2.
Day 4 – Training 1.
Day 5 – Practice 2.
Day 6 – Training 1.
Day 7 – Rest.

Third week

Day 1 – Training 1.
Day 2 – Training 2.
Day 3 – Training 1.
Day 4 – Training 2.
Day 5 – Practice 1.
Day 6 – Training 2.
Day 7 – Rest.

Week 4

Day 1 – Training 2.
Day 2 – Training 1.
Day 3 – Training 2.
Day 4 – Training 1.
Day 5 – Practice 2.
Day 6 – Training 1.
Day 7 – Rest.

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