In today’s article, we present a 4-week challenge. For this particular challenge, you don’t have to go to the gym, but 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 floor, face down.
Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time.
Rest about a minute between repetitions.
2. PUSH-UPS
Start on all fours with your hands on the floor, 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 maximum and keep them tight.
Lower your body until your chest almost touches the ground, making sure your elbows are tucked in close to your torso.
Pause and return to the starting position.
3. SQUATS
Stand with your feet a little more than shoulder-width apart and your chest lifted.
Extend your hands out in front of you to help maintain your balance.
She starts by sitting down and then getting up as if you were sitting on 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 tight and push your body up through your heels to return to the starting position.
4. DOG-BIRD IRON
Start in a tabletop stance (on all fours).
Facing the ground with his 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. BUTTOCK BRIDGE
Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
Pause when you’re in that position, then slowly lower your body back to the ground.
Now that you know the 5 exercises, we are going to introduce you to the 4-week exercise plan. It’s an amazing plan that consists of 2 different core workouts.
Training 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.
training 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.
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.
