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

7-simple-exercises-for-a-full-body-workout Staying fit is a lifelong commitment to healthy eating and physical activity.

when you have a lifestyle, nothing is more beneficial than routine full body workout. This allows you to stay consistent in your efforts and maximize your time in the gym.

Better yet, some routines bodyweight exercises simply rely on and target all the muscles for maximum results. You not even have to set foot in the gym!

4 Week Full Body Workout

Repeat these exercises 7 along a month to tone the entire body and strengthen muscles.

‘ll break down the whole routine below, but first, it is important to know how to do each exercise properly .

1. Plank

full body workout

Start with your belly to the ground, keeping your feet to the width of the hips and palm hand next to his chest in the width of the shoulders. This starting position should be similar to a pushup position.

Lift yourself by placing your weight on your toes and reduce arms one at a time so that your forearms are touching the floor. Your weight should be distributed evenly on the fingers and forearms.

Keep your back straight with your head facing the floor, clutching his heart and buttocks. Be sure to keep your hips in line with your back and legs.

2. Push

Start in a plank position, with hands little more than shoulder width apart and toes flat on the floor. Your core muscles should be firm to his back and hips are completely flat.

Inhale, look forward and start to lower your body down. Keep your shoulders back and your elbows tucked to the extent it does. Be sure not to let your back arch!

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When exhaling, a backup is required, maintaining the same body position.

3. Squats

full body workout

Stand with your feet shoulder-width apart, toes pointing forward. Come down from the hips and knees, keeping your back straight until your thighs are parallel to the floor.

Keeping the same position and drive back up from the toes. Make sure your knees stay aligned with your toes throughout the exercise to avoid injury and get the most out of the movement.

4. Kicks Ass

Start on the floor on her hands and knees at hip width and shoulder. Keep your abs and glutes tight and raise your right heel toward the ceiling so that the foot is directly above your butt. Be sure to keep your thigh not exceeding torso to prevent injury to the spine.

Hold and slowly return the knee to the ground without touching it.

5. Bug dead

full body workout

Lie on your back with your legs bent at an angle of 90 degrees and lower legs parallel to the floor. Place your hands on your knees.

Extend the right arm and right leg in a straight line, letting her limbs lean slightly above the ground. Return to its original position and repeat the same extension with the left arm and leg.

6. Downward Dog Leg Lift

Start in the dog looking down yoga position with hands on the floor in front of you, straight neck and feet to the width of the hips. Place weight on the feet and hands. Keeping hips square, kick your right leg back to the hips.

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Next, the transition to a high board and bring the right leg on his chest. Spine curve inward and tuck in your chin. Issues and press back into downward facing dog, stretching his right leg back straight with your back.

7. spin on the ball

full body workout

Stand with your back against the wall and feet of the well separated hip . Bend your knees slightly. Keep your arms out in front of you, holding a medicine ball. Tighten your core and swing your arms from side to side, keeping your torso straight and almost touching the wall.

The plan four weeks

Each week, work out Monday through Saturday, and the rest on Sunday

Week 1 :.

Every day for six days, follow this scheme:

  • two minutes plank
  • one minute pushups
  • kicks 1 minute donkey
  • 1 insect minute dead
  • squats 1 minute
  • twist ball 1 minute
  • 2 minutes down leg lifting dog

do not forget to rest for 10 seconds between each exercise.

Week 2:

For the next six days, alternative from the following groups:

September 1

perform each exercise for 3 minutes, resting for 15 seconds in between.

  • board
  • dead insects
  • donkey kicks
  • elevator down dogleg

Group 2:.

  • he squats
  • Week 3 :. repeat the whole Week 1

    Week 4 :. repeat Week 2 games

    This full body workout will take your pain at first if just entered health and fitness. But if you stick to it, you will see remarkable results!

    Remember to maintain weight loss and continue growing stronger, will have to gradually increase your sets and supplement your routine with some cardio and weight training sessions each week.

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