5 Simple Exercises That Will Transform Your Body In Just 4 Weeks

When you do workout challenges the best thing is that these programs are already tested and proven successful. All you have to do is to follow the instructions and the results are guaranteed.

Another thing is that you can always learn more exercises and activate all sort of different muscles in your body.

In today’s article, we present to you a challenge that is 30 days long and is only consisted of 4 weeks. 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 you to practice these exercises in the morning so your body will activate and you will fresh and energized during the day.


Plank is a static exercise. There are no movements, and the most important thing is to hold the body properly. Lie on the floor with your stomach down. Bend your elbows by 90 degrees and lie in a resting position leaning against them. The body must form a straight line from head to toe.


Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position. Make 10 repetitions of this exercise and move without resting to the last one


Start the exercise by standing on both your feet, so that the same will be on a wider distance. Curl the knees until the thighs get into a parallel position with the ground. Bring the body weight into your foot rear areas;

Start moving towards down so that the leg will rectify completely. In order to take full advantage of the exercise, press the glutes at the highest point of the movement;


From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.

Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.

Lying hip raises

-So, first you need to lie face up on the floor, knees bent keeping your feet flat and then you need to raise your hips up until your body is in line from your knees to your shoulders. And flexing, or tightening, your glutes at the top of the hip raise is key, that’s what says Kant and also says that you really want to focus on pulsing the muscle in order to make the exercise effective. Then you need to slowly lower your hips back to the floor, this is one rep and repeat 10 times for one complete set.

Try this 4-week exercise plan:

It’s an amazing plan consisted of 2 different basic workouts:

1st Workout

Plank – 1 minute;
Push-ups – 1 minute;
Squats – 2 minutes;
Bird-dog – 1 minute;
Lying hip raises – 1 minute;
Plank – 1 minute;
Push-ups – 1 minute;
Squats – 2 minutes
Make 10-second breaks in between.

2nd Workout

Plank – 3 minutes;
Bird-dog – 3 minutes;
Lying hip raises – 3 minutes;
Push-ups – 1 minute
Make 15-second breaks in between.
As you may notice, you should have a rest day after the 6-day workout plan.

1st Week

1stDay – 1st Workout
2ndDay – 2nd Workout
3rdDay – 1st Workout
4thDay – 2nd Workout
5thDay – 1st Workout
6thDay – 2nd Workout
7thDay – rest

2nd Week

1stDay – 2nd Workout
2ndDay – 1st Workout
3rdDay – 2nd Workout
4thDay – 1st Workout
5thDay – 2nd Workout
6thDay – 1st Workout
7thDay – rest

Source: Train Hard Team

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