Thursday, 29 December 2016

5 Simple Exercises That Will Transform Your Body in Just Four Weeks


ladies and gentlemen, let’s all agree on one thing – everyone seems to be “crazy” about health and fitness nowadays. What do you think? Share your thoughts in the comment section below.
And, in my personal opinion, there are 2groups of people:
  • People who spend too much money on expensive gym memberships, special equipment and magic supplements
  • And people who like to keep it simple – eat less, but healthy and perform bodyweight exercises at their home.
And now, here comes the million-dollar question – who gets better results? We can answer this question for you – in general, the people who don’t forget that the focus of their goals is themselves and manage to introduce healthier habits into their existing lifestyle without relying too much on outside tools and trends, are the people who achieve sustainable progress and lead happier lives.
And, this is the main reason why in this article we’re going to show you 5 simple (but extremely effective) exercises which will help you transform your body in just 4 weeks – without any supplements and without spending too much money at the gym. And yes, one more thing – we’d like to encourage you to stop worrying about whether you should start performing this or that miraculous exercise or try the latest super food with sensational fat loss properties.

Ladies and gentlemen, word of advice – just go back to the basics! Sometimes, the best solutions to the greatest problems are usually right in front of our noses. And, remember – if you do these five exercises every day, you’ll start seeing improvements in your waistline size and overall body composition in less than a month.
Note: and, don’t get us wrong – you won’t get the body of your dreams in such a short period (especially if you have a lot of excess weight), but we guarantee you that you’ll feel like you are one huge step closer to this once unattainable goal. These exercises are very simple and easy to make. You just have to follow the simple instructions. here’s what you need to do:
  1. Plank
Ladies and gentlemen, we can easily say that the plank is probably one of the greatest and most underrated exercises ever. Plank is actually a one-move static exercise that will strengthen your core, abs, and shoulders. Here’s what you need to do – it’s very simple: you just have to get into push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms, and forefeet, creating a straight line from head to feet. You should stay in this position for as long as you can without moving your waist or butt. And trust me – you’ll be amazed by the results.
  1. Push-ups
We all know how to do push-ups, right? Yes, No? Share your thoughts in the comment section below. Ladies and gentlemen, we can easily say that this is an exercise that targets almost every major muscle, thus helps strengthen and tone your whole body. Here’s what you need to do – get into a plank position, place your hands under the shoulders and push your whole body up, keeping a straight line with the legs, back, and butt. Lower your body down in the same way and repeat the exercise as many times as you can.
  1. Squats
Squats are awesome. And, you’ll be amazed when we tell you that squats will not only help build calves, hamstrings, and quadriceps, but they will also strengthen your core and boost your fat-burning potential.
How to do a standard squat – first of all, your feet should be shoulder-width apart or slightly wider. And then, you need to extend your hands out in front of you and sit back and down, keeping your head facing forward. Note: make sure that your back doesn’t round. Keep lowering yourself until your thighs are parallel to the floor. Press back up through your heels. Share this exercise with your friends at the gym.
  1. Bird-dog
The bird-dog exercise – ladies and gentlemen, this exercise will help strengthen the core strength. Here’s what you need to do – from a plank position, prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, keeping both perfectly straight. Stay in this position for a moment, then lower them down and repeat the exercise with the other leg and arm.
  1. Lying hip raises

You should know that this simple (but extremely effective) exercise will not only help build your gluteus and hamstrings but will strengthen your abs, back, and thighs. Here’s what you need to do – first, you need to lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45-degree angle. After that, you need to squeeze your gluteus and raise your hips toward the ceiling, making sure to tilt your pelvis. Raise them up as high as possible, squeezing your gluteus. After that, slowly lower yourself down and repeat the exercise.
The four-week workout routine:
This program consists of two basic workouts:
Workout – 1
  • 1 minute  Plank;
  • 1 minute Push-ups
  • 2 minutes  Squats
  • 1 minute  Bird-dog
  • 1 minute  Lying hip raises
  • 1 minute  Plank
  • 1 minute  Push-ups
  • 2 minutes  Squats
Note: you need to rest for 10 seconds – between exercises.
Workout – 2
  • 3 minutes  Plank;
  • 3 minutes  Bird-dog
  • 3 minutes  Lying hip raises
  • 1 minute Push-ups
Note: you need to rest for 15 seconds – between exercises.
This is performed 6 times per week, followed by one rest day:
First Week
  • Day 1: Workout – 1
  • Day 2: Workout – 2
  • Day 3: Workout – 1
  • Day 4: Workout – 2
  • Day 5: Workout – 1
  • Day 6: Workout – 2
  • Day 7: Rest
Second Week
  • Day 1: Workout – 2
  • Day 2: Workout – 1
  • Day 3: Workout – 2
  • Day 4: Workout – 1
  • Day 5: Workout – 2
  • Day 6: Workout – 1
  • Day 7: Rest
Third Week (follow the workout plan from the first week)
Fourth Week (follow the workout plan from the second week)