In this article, we introduce a simple yet effective 4-week fitness challenge designed to help you improve your body without complicated routines or expensive equipment. The best part? You don’t need a gym membership—these exercises can be done easily at home.
To maximize the results, it’s recommended to perform the workout in the morning. Morning exercise helps wake up your muscles, boosts your metabolism, and leaves you feeling energized and focused throughout the day. By staying consistent with this routine, you can gradually build strength, improve flexibility, and notice visible changes in your body within just four weeks.
This challenge is suitable for beginners and anyone looking for a practical way to stay active, fit, and motivated—right from the comfort of home.
- Plank
1. Lie down on the floor, face down.
2.Position your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
3. Contract your abdominal and gluteal muscles (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the time you hold the position.
4. Rest for about a minute between reps.
- Push-up
1. Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but aligned with them.
2. The body should form a straight line from shoulders to ankles.
3. Squeeze your abs to the max and keep them tight.
4. Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso.
5. Pause and return to the starting position.
3. SQUATS
1. Stand up straight with your feet slightly shoulder width apart and your chest up.
2. Extend your hands in front of you to help maintain your balance.
3. Start by sitting down and then stand up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
4. Lower your body so that your thighs are parallel to the floor. 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.
- BIRD-DOG IRON
1. Start in tabletop position (on all fours).
2. Face down with your neck in a neutral position, extend your right leg behind you and your left arm in front (both should be parallel to the floor).
3. Hold the position for a few seconds and return to the starting position.
4. Do the movement with the opposite leg and arm.
- FESSIER BRIDGE
1. Lie on your back with your knees bent and your feet flat on the floor.
2. Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees.
3. Pause while in this position, then slowly lower your body to the floor.
Now that you know the 5 exercises, we’re going to introduce you to the 4-week exercise plan. This is an amazing plan that consists of 2 different core workouts.
Workout 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.
Workout 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.
Week 1
Day 1 – Workout 1.
Day 2 – Workout 2.
Day 3 – Workout 1.
Day 4 – Workout 2.
Day 5 – Practice 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 – Practice 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 – Practice 1.
Day 6 – Training 2.
Day 7 – Rest.
Week 4
Day 1 – Training 2.
Day 2 – Training 1.
Day 3 – Training 2.
Day 4 – Training 1.
Day 5 – Practice 2.
Day 6 – Training 1.
Day 7 – Rest.
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