5 simple exercises that will transform your body in 4 weeks

There is a lot of confusion when it comes to physical activity and training routines. In reality, there is no routine that is right for everyone: the exercises change depending on the goals you set and your physical condition.However, there are such versatile and effective exercises that are good for any body type and allow us to tone and train the whole body if included in a workout routine.

Below we suggest 5 exercises that can change our body , and a 4-week training routine to make the most of their benefits.

1. Planks

1. Lie on the floor on your stomach.
2. Lift your torso and rest your body weight on your forearms, aligning your wrists with your elbows in a straight line.
3. Rest the weight of your lower body on the balls of your feet.
4. Contract your abdominal muscles and buttocks and hold the position as much as possible.
5. Rest about 1 minute, then repeat.

2. Push-ups

1. Start from an “all fours” position, with your hands resting on the ground and slightly further out than the vertical line of your shoulders.
2. The body should form a straight line from shoulders to heels.
3. Tighten your abdominal muscles as much as possible and lower your body until it touches the floor.
4. Pause and lift your body again to bring it back to the starting position.

3. Squats

1. Start from an upright position, with your back straight and feet parallel.
2. Bend your knees and bring your pelvis down, while contracting your abs as if someone were to punch you.
3. You can do this exercise without weights, to get used to the technique, and add a little intensity as you practice and strengthen your muscles.
4. Don’t bring your pelvis all the way down (deep squat): it could cause knee or back problems.

4. Bird dog plank

1. Start from an all-fours position with your gaze facing downwards.
2. Extend your right leg backwards and your left arm forward. Both must be parallel to the floor.
3. Hold the position for a few seconds, then return to the starting position.
4. Repeat the movement with opposite arm and leg.

5. Glute bridge

1. Lie on your stomach, with your knees bent and your feet flat on the floor.
2. Lift your hips off the floor, to form a straight line with your body from shoulders to knees.
3. Pause, then bring your body back down.

Now that you know how to perform the 5 exercises to transform your body , we suggest a 4-week training routine, divided into two different workouts.

Workout #1

• Plank – 1 minute
• Push-ups – 1 minute
• Squats – 2 minutes
• Plank “bird dog” – 1 minute
• Glute bridge – 1 minute
• Plank – 1 minute
• Push-ups – 1 minute
• Squats – 2 minutes
• Rest 10 seconds between exercises.

Workout #2

• Plank – 3 minutes
• Plank “bird dog” – 3 minutes
• Glute bridge – 3 minutes
• Push-ups – 1 minute
• Rest 15 seconds between exercises

First and third week

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

Second and fourth week

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