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 practice these exercises in the morning so that your body is activated and you are fresh and energized during the day.
1. IRON
Lie on the ground, face down.
Position your arms so that your shoulders are directly over your elbows, with your wrists in line with your elbows in a straight line (see image above).
ontract your abdominal muscles and gluteal muscles (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the holding time of the position. Rest for about a minute between repetitions.
Start on all fours with your hands on the ground, slightly wider than vertical with your shoulders, but in line with them.
The body should form a straight line from the shoulders to the ankles. Squeeze your abs to the max and keep them tight. Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso. Pause and return to the starting position.
3. SQUATS
Stand tall with your feet slightly wider than shoulder-width apart and your chest lifted.
Extend your hands in front to help maintain balance. She starts by sitting you down and then standing up as if you were sitting in an imaginary chair. Keep your face and head facing forward. Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
4. DOG-BIRD IRON
Begin in a tabletop pose (on all fours).
Facing the ground with the neck in a neutral position, he extends his right leg behind and his left arm in front (both should be parallel to the ground).
Hold the position for a few seconds and return to the starting position.
Do the movement with the opposite leg and arm.
5. GLUTE BRIDGE
Lie on your back with your knees bent and your feet flat on the floor.
ift your hips off the ground so that your body forms a straight line from your shoulders to your knees. Pause when you are in that position, and then slowly lower your body to the floor.
Now that you know the 5 exercises, we are going to introduce you to the 4-week exercise plan. It’s an amazing plan consisting of 2 different core workouts.
training 1
- Iron – 1 minute.
- Push-ups – 1 minute.
- Squats – 2 minutes.
- Iron Dog Bird – 1 minute.
- Glute bridge – 1 minute.
- Iron – 1 minute.
- Push-ups – 1 minute.
- Squats – 2 minutes.
- Take 10 second breaks between each one.
training 2
- Iron – 3 minutes.
- Iron Dog Bird – 3 minutes.
- Glute bridge – 3 minutes.
- Push-ups – 1 minute.
- Take 15 second breaks between each one.
As you can see, you should have a rest day after 6 days of the training plan.
First 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 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.
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.
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.
