30 days, 10 minutes a day, 7 simple exercises. Ready to transform your body?
With the seemingly endless number of exercises available out there on the internet, it is sometimes difficult deciding which ones are the best, and most effective for a full-body workout. That’s why I created this simple 7-step guide to help you along.
All of these exercises require only body weight (so you don’t need to spend any extra money), and they’re quick to do, too. If you can set aside 10-15 minutes a day, then you can do these exercises.
4 Week Full Body Workout Routine
Repeat these 7 exercises over one month, and watch your body transform! Follow the plan below, and then check out the leading exercises to get an idea on how to properly perform each.
Note: you WILL feel sore after performing these exercises (if you are new to exercising). Go slow, gently push yourself, and stick to it. The results will leave you feeling great about yourself and your body.
For each week, workout Monday to Saturday, and rest on Sunday (or stretch and do yoga).
Week 1:
Every day, for 6 days, follow this schedule (resting 10 seconds in between each):
– 1-minute push-ups
– 1-minute squats
– 1-minute Russian twists
– 2-minute plank (work up to this by week 4)
– 1-minute burpees
– 2-minute downward dog leg lifts (switch legs after 1 minute)
– 1-minute lunges
Week 2:
For the next 6 days, alternate between the following sets:
Set 1:
Perform each exercise for 3 minutes, resting for 15 seconds in between.
– plank
– Russian twists
– lunges
– burpees
Set 2:
Perform each exercise for 3 minutes, resting for 15 seconds in between.
– push-ups
– downward dog leg lifts
– squats
– burpees
Week 3: repeat Week 1 set.
Week 4: repeat Week 2 set.
The Exercises
1. Push-ups
Get into a high plank position with your hands firmly on the ground, directly under the shoulders. Stabilize your lower half by grounding your toes into the floor. Brace your core, and flatten your back so that your entire body is neutral and straight.
Inhale, look straight ahead, and start to lower your body down. Keep the shoulders back and elbows tucked in. Do NOT let your back arch!
Exhale, and push yourself back up, maintaining the same body position.
2. Squats
Stand with your feet a little wider than hip-width apart, back straight, and shoulders down. Point toes slightly outward.
Keep your back straight, and lower your body down and back as if you are going to sit into a chair. Keep lowering yourself until your thighs are parallel to the ground. Make sure your knees DO NOT pass over your toes, and keep abs tight. Rise back up slowly, and repeat.
3. Russian twists
Sit on the floor with both knees bent and feet flat on the ground. Raise the feet a couple inches off the ground and hold them that way throughout.
Lean backwards until your torso is at a 45- or 60-degree angle. Raise your hands and extend in front of you, and clasp together. Now, rotate your torso to the right, and then rotate to the left. Repeat.
4. Plank
Get into a push-up position on the floor and bend your elbows to 90 degrees. Rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should be in a straight line from your head to your feet. Hold for as long as you can.
5. Burpees
Stand with your feet hips width apart, and your arms down at your side. Lower into a squat position, with your hands flat on the floor in front of you.
Kick your legs backwards into a press up position, and lower your chest to the floor. Push your chest back up to the press up position, and thrust both feet forward so that you are back in squat position. Jump up and raise both hands over your head.
6. Downward dog leg lifts
Start in the downward facing dog yoga position, with your hands on the floor, in front of you. Keep your neck straight and feet at hip’s width apart. Place your weight on your feet and hands.
Keeping your hips square, kick your right leg back to the height of your hips and then transition into a high plank, bringing your right leg into your chest. Curve your spine inward and tuck your chin. Release and push back into your downward facing dog, extending your right leg back in a straight line.
7. Lunges
Stand with your feet wide apart, front foot flat on the ground, rear foot up on your toes. Stand tall, shoulders back, and weight entered between your feet.
Bend both knees and lower straight down toward the floor. Don’t pitch forward over your front thigh. Keep your front knee over your toes as you lower. Lower until your front thigh is parallel to the floor, then reverse the move and stand back up to start. Repeat with the other leg.
If you know someone who loves to exercise and is a born athlete, check out these awesome gift ideas from Look What’s Cool.
Leave a Reply