We all want to see healthy, toned, and beautiful bodies when we look in the mirror. If you think that you need some super complicated exercises, with a lot of sports equipment, to achieve a perfect body, you will probably be surprised to discover that there is an easier solution.

It turns out that simple exercises organized into a selected workout plan can do wonders for your body and tone all of your muscles very quickly.

We’ve put together a simple exercise routine that will help you tone your entire body in just 4 weeks.

Body Transformation Program


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Which muscles are trained: This static movement exercise is often underestimated. Meanwhile, it is perfect for strengthening your core, toning your abs, and developing your shoulders.

How to do it: Get into a push-up position on the floor, maintain a 90-degree angle on your elbows, and prop yourself up on your elbows and your toes. Keep a straight line from head to heels.


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Which muscles are trained: If you do push-ups correctly, you will use your triceps, shoulders, back, and chest, providing a workout for your entire upper body.

How to do it: lie on the floor of the chest and stomach. Place your hands close to your chest, just below your shoulders.

Push up and lift your torso, chest, and thighs off the floor. Keep your abs tight so your body forms a straight line. Slowly return to the ground.


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Which muscles are trained: When you squat, you train your quads, glutes, hamstrings, and your entire posterior chain.

How to do it: Start standing with your feet shoulder-width apart or wider if you feel unsteady. Stretch your spine, bend your knees and bring your hips back, as if you were sitting in a chair. Get back to your feet with an exhale and repeat the exercise.


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Which muscles are trained: This exercise strengthens your abs, lower back, glutes, and thighs.

How to do it: Kneel with your knees hip-width apart and your hands flat on the floor at shoulder height. Lift one hand and the opposite knee off the floor while balancing the other hand and knee to keep the weight centered.

Stretch your arm forward and extend your opposite leg behind you. Keep a straight line from hands to feet. Hold the position for a few seconds, then return to the starting position and repeat the exercise for the other side.

Hip Bridge

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Which muscles are trained: This is a basic exercise that aims to strengthen the glutes, hamstrings, and spinal erectors.

How to do it: Lie on your back on the floor with your knees bent and your feet hip-width apart. Keep your arms at your sides with your palms facing down.

Lift your pelvis and squeeze your buttocks tightly. Hold for a second and lower your hips toward the floor. Repeat the exercise.

Follow this 4-week Program for the Best Results

Experts believe that it is better to organize the exercises in 2 workout plans and alternate between them at certain intervals:

Workout plan 1: plank (1 min); push-ups (1 min); squats (2 min); bird dog (1 min); hip bridge (1 min); board (1 min); push-ups (1 min); squats (2 min).

Workout plan 2: plank (3 min); bird dog (3 min); hip bridge (3 min); push-ups (1 min).

In the first week, start with training plan 1 on the first day, then switch to plan 2 on the second day and so on, resting on day 7.

In the second week, start with training plan 2 on the first day and change between plans the same way you did for the first week, resting on day 7. Go back to the week 1 schedule after week 2.

Have you tried to transform your body in such a short time? What exercises did you do to achieve your goal? Feel free to share your experience in the comments!