Transform Your Body In Just 4 Weeks With These Five Simple Exercises


Eating healthy and being physically active make you happy. There’s nothing better than healthy habits.

We give you 5 simple exercises, and this go along with your diet. You’ll notice major improvement within a month. You won’t lose weight like crazy, but you will sure get closer to the body of your dreams.


Although one of the most effective, plank is also one of the most underrated exercises ever. The benefits of this one-move static exercise are ripped abs and strong shoulders. Start in a push-up position on the ground with elbows bent to 90 degrees. Form a straight line from head to feet by propping yourself on your elbows, forefeet and forearms. Remain here as long as possible without moving your butt or waist.


These will push up your body, as they involve every muscle in your body. Set your body in a plank position, and push your body up using your hands. Set your back, butt, and legs in a straight line. Do several repetitions.


This exercise will strengthen your core, increase the fat burning process, and build your quads, calves, and hams.

Place your feet shoulder-width apart or a bit wider to perform the standard squat. Roll your shoulders down and back away from shoulders, and stretch your arms in front of you. Slowly bend your knees as you bring your hips backward. Your head should be faced forward during the squats, and your spine straight. Keep lowering yourself to bring your thighs in a parallel position to the ground (if you can). Return in the initial position by pressing your heels into the floor.


Start in a plank position, and prop yourself on your hands and knees. Extend one leg and the opposite arm at the same time, and try to keep your body well balanced and straight. Stay here for a few seconds, and then return your arms and leg down. Do the same movements with the opposite arm and leg. Bird-dog exercise will improve the core strength in your lower back and abs.

Lying Hip Raises

These will strengthen your hamstrings and glute muscles, thighs, back and abs. lie flat on the ground, bend your knees, and set your feet on the floor. Stretch your arms towards the outside at a 45 degree angle.  “Squeeze” your glute muscles, and raise your hips. Do several repetitions.


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


  • 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.


  • Plank – 3 minutes;
  • Bird-dog – 3 minutes;
  • Lying hip raises – 3 minutes;
  • Push-ups – 1 minute

Have 15 seconds rest in between.

As you can see, after the 6-day workout plan you have one rest day.


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


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

After you finish your second week, start it all over again.

This program will give you a strong and tight body, and you’ll be healthier than ever. Give it a try, you’ve got nothing to lose.

Doing this program will not only make your body stronger and tighter, but it will also improve your health and energy levels. You have nothing to lose trying this program, so you might start it even today.



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Written by Martin

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