5 Simple Exercises That Will Transform Your Body in 4 Weeks

There is a lot of confusion when it comes to exercise and training routines. In reality, there is no single routine: the exercises change depending on the goals and physical condition.

However, there are exercises that are so versatile and effective that they are good for any body type and allow us to tone and train the entire body if they are included in a training routine.

Here we propose 5 exercises that will transform your body, and a 4-week training routine to take advantage of its benefits.


  • 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.
  • Try to resist as long as possible.


  • 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.
  • Do 20 reps.


  • 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.
  • Do 12 repetitions.

Dog-bird plank

  • 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.
  • Do 12 reps on each side.

Glute 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.
  • Do 2 sets of 12 seconds.

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

Training #1

Plank – 1 minute
Push-ups – 1 minute
Squats – 2 minutes
Plank «dog bird» – 1 minute
Glute bridge – 1 minute
Plank – 1 minute
Push-ups – 1 minute
Squats – 2 minutes
Rest 10 seconds between each exercise

Training #2

Plank – 3 minutes
Bird Dog Plank – 3 minutes
Glute bridge – 3 minutes
Push-ups – 1 minute
Rest 15 seconds between exercises

Week 1 and 3

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

Weeks 2 and 4

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