4 weeks for the complete transformation of your body with 5 simple exercises

When it comes to a healthy lifestyle, proper nutrition and active physical activity are the most important topics. It is scientifically proven that shifts toward healthy eating and exercise lead to a happier, healthier life. Even so, simply considering the foods in your menu and diet is not enough. Exercise is also required.

Exercise

Today we present to you 5 exercises that will transform your entire body in a matter of days with just a few minutes a day.

Squat

For squats, the feet should be spaced at a medium width of the body. Lower your shoulders and extend your arms in front of your body. Keep your knees straight in front of you so they point over your toes. Keep your back straight and lower your hips toward the ground.  Then push through your feet into the floor and raise your body back to the starting position. Squats strengthen the thighs, glutes, core, and back.

Plank

The plank is an incredibly effective exercise that strengthens almost the entire body – from the shoulders to the abdominal muscles. Get into a push-up position and bend your arms at a 90-degree angle. Keep your body straight from heels to head. Do not sag your back and keep your head in extension.

Bridge

Lie on the floor, bend your knees and place your feet on the ground. Lift your hips so that your thighs and torso form a line of roughly 45 degrees with the floor. Hold this position for a few moments, then return to the starting position. This exercise will strengthen the abdominal area, back, thighs, pelvic floor and ligaments.

Dog and bird

Start in a position similar to the plank, but remain on your knees. 
At this point, raise one arm and the opposite leg and hold this position.
Keep your back straight and your head extended. Then return to the starting position and repeat the exercise with the opposite leg and arm.

Push-up

Again, like the plank, place your hands on the floor under your shoulders and lift your entire body. Your legs, glutes, and back should be straight. Lower your whole body toward the floor and lift it again.

4-Week Workout Plan

Round 1

• Plank – 1 minute
• Push-ups – 1 minute
• Squats – 2 minutes
• Dog and bird – 1 minute
• Bridge – 1 minute
• Plank – 1 minute
• Push-ups – 1 minute
• Squats – 2 minutes

Always insert a 10-second rest between exercises.

Round 2

• Plank – 3 minutes
• Dog and bird – 3 minutes
• Bridge – 3 minutes
• Push-ups – 1 minute

Take a break between activities in this set.

Monthly Program

Week 1

• Day – Round 1
• Day – Round 2
• Day – Round 1
• Day – Round 2
• Day – Round 1
• Day – Round 2
• Day – Rest

Week 2

• Day – Round 2
• Day – Round 1
• Day – Round 2
• Day – Round 1
• Day – Round 2
• Day – Round 1
• Day – Rest

During the third week follow a similar schedule as in the first week and during the fourth week follow a similar schedule as in the second. After a month of activity you will strengthen and shape your body, improve your overall well-being and gain a new lease on life. Give it a shot and you won’t fare badly.