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7 Exercises That Can Transform Every Part Of Your Body In 4 Weeks

7 Exercises That Can Transform Every Part Of Your Body In 4 Weeks

Exercise can be tough because it’s not always easy to figure out which ones to do for specific body parts. Additionally, it can be hard to find the time to do them. That’s why I’ve found these seven exercises that target every single part of your body and only take 10 minutes a day!

1. Plank

6-exercises-you-are-doing-wrong-plank_ywnmve

    Planks are an amazing exercise to tone your glutes, back, and arms! It only takes 60 seconds a day (if you can’t do 60 seconds work your way up with the plank challenge!) and is super easy. To do a proper plank:

    • Cross your hands together
    • Place your elbows about shoulder width apart under your chest
    • Curl in your tail bone to straighten your back
    • Hold for up to 60 seconds

    2. Push-ups

    pushup

      Pushups are perfect for exercising your chest and arms. In order to do a pushup correctly:

      • Place your hands chest width apart
      • Lower your arms until your upper arm is parallel to the floor
      • Push back up to the original position

      3. Squats

        In order to do a perfect squat:

        • Keep your feet flat on the ground
        • Ensure your knees are behind your toes
        • Your hips should be below the top of your knee
        • Don’t round your upper back
        • Keep your chest up

        4. Ball Twist

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        balltwist

          Here’s a great one for your core. All you have to do it:

          • Start with your back against a wall
          • Bend your knees outward
          • Hold a medicine ball at chest level
          • Slowly twist from side to side

          5. Table Top Leg Extension

          tabletop

            This exercise is great for your thighs and bottom! It’s a great variation on your typical tabletop exercise. For added benefit, use some ankle and wrist weights. These will give you some added resistance and more exercise.

            • Prop yourself up on your hands and knees
            • Stretch one leg up and back
            • At the same time, stretch the opposite hand up and forward
            • Hold for five seconds
            • Return to starting position and work opposite side

            6. Dead Bug Exercise

            abs

              Despite the creepy name, this exercise is also great for your core. It’s called the “dead bug exercise” because you sort of look like a bug lieing on it’s back. Weird, I know, but stick with me!

              • Lie on your back and stretch your arms up to touch your knees
              • Lower one leg and arm down until it almost touches the floor, keeping the opposite leg and arm in the same position
              • Return to the initial position and work the other half

              7. Downward Dog Leg Pull

              downdogabs

                If you’re familiar with the yoga pose “downward dog”, this exercise will feel right at home to you. It’s a great way to work your core, thighs and bottom!

                • Start in the downward dog position, on all fours pressing back into your heels
                • Lift one leg straight back and up like the top image above
                • Bring that leg down and in to your chest
                • Repeat on the other side

                The Four-Week Plan

                Now that you have the exercises, here is the four-week plan to get you toned and in shape!

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                Week 1:

                Do the following for six days:

                2 minutes plank;

                1 minute push-ups;

                1 minute dead bug;

                1 minute downward dog leg pull;

                1 minute ball twist;

                2 minutes plank.

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                Have a ten-second break between the exercises.

                Week 2:

                Alternate the following sets for 6 days.

                Set 1:

                3 minutes plank;

                3 minutes dead bug;

                3 minutes downward dog leg pull.

                Have a 15-second break between the exercises.

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                Set 2:

                3 minutes ball twist;

                3 minutes push-ups;

                3 minutes downward dog leg pull.

                Have a 15-second break between the exercises.

                Week 3: repeat the Week 1 set.

                Week 4: repeat the Week 2 sets.

                If you follow this for the full 4 weeks, you’ll be looking and feeling better than ever before! Good luck!

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                Bill Widmer

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                Last Updated on November 6, 2020

                10 Ways to Quickly Boost Your Workout Motivation

                10 Ways to Quickly Boost Your Workout Motivation

                You come in from a long day at the office, and you want to get a workout in, but you can’t find the motivation. Or maybe you think you have workout motivation, but “life” is getting in the way.

                Making your workout a priority and finding ways to fit it into your schedule will offer you a host of health benefits, help you lose weight, and make you feel like you’ve got your mojo back.

                Working out will be a lot easier if you view it as a gift you give to yourself versus a distasteful activity you have to get through. Think about your health and vitality — by working out, you are treating yourself as a priority and coming from a place of self-love.

                Studies show that regular exercise changes the brain to improve memory and thinking skills.[1] So if you’re using the excuse that work is taking over too much for you to have time to work out, think of your workout as a part of your work day. You’re helping your brain be sharper at work.

                “Healthy exercise is valuable not only for the maintenance of good physiologic function of the body, but also mental clarity, and the feeling of good health.” —Paul Dudley White, MD

                Once you’re ready to make your fitness goals a priority and give yourself the gift of regular exercise routines, how do you implement your workout plans into your daily life?

                Here are 10 ways to boost your workout motivation. These strategies will help you keep your fire for working out going strong.

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                1. Commit to Your Calendar

                Say you want to work out for 30 minutes 3 times a week. Look at your calendar for that week and see where those spots will fit in the best. Then, make a commitment to sticking to those times.

                One exercise study showed that a big obstacle to maintaining regular exercise is being able to fit it into a person’s schedule.[2] Make these appointments with yourself unbreakable. Maybe you can handle variety, so one day a week you might have an early morning workout. Another day that week, you might fit it in after work.

                2. Start Your Day with 20 Minutes for Your Workout

                You may have great intentions for working out after work or during a lunch hour, but inevitably other commitments will encroach into that time and kill your workout motivation.

                If you get on up and knock out your workout first thing, you reap the benefits all day long of that energy boost. This workout could be a morning walk or hitting the yoga mat right when you get out of bed.

                3. Expand Your Horizons and Seek out Variety

                Our brains crave variety. If you are stuck in the rut of the same old workout, it might be time to stretch yourself.

                Brainstorm some wild ideas that sound appealing to you. Look for fencing classes in your area. See if there’s a place near you where you can rent kayaks, and look for some local outdoor clubs where you could go kayaking with others.

                Even if the new thing you try is challenging, give yourself some time to stick with it enough to see if it might be for you.

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                4. Include Social Time in Your Workout

                Having a hard time fitting in a workout because of your social life? Instead of only getting together with your friends at the wine bar, see if you can schedule a hike in the park with them, or you could join a rec league like kickball. You could talk a friend into joining with you, or you could sign up by yourself and meet some new pals.

                Some exercise research has reported that competition is a key motivator for exercise, and you can use that to your advantage in one of these leagues.[3]

                Other opportunities include playing basketball or tennis at local parks, gyms, or fitness centers. Scope out some ways to make your workout more social or combine fitness activities with your social life to create more workout motivation.

                5. Use Music to Inspire You

                Is your playlist stale? Spend some time creating a great workout playlist. Search Spotify or create some motivating stations on Pandora.

                Think about what songs make you move. If you hear that song, you just can’t sit still. Even the theme song from Rocky might be a good motivator for you.

                You can create multiple theme playlists to spark more creativity and fun in your workout. How about making a playlist of Best All-Time Roller Skating Songs? Or Best Heavy Metal Workout Songs? Best 80’s Workout Playlist (maybe it includes Let’s Get Physical).

                6. Find Some Cool Podcasts

                If music isn’t really your thing, download podcasts or audiobooks that interest you. Getting lost in a good podcast or audiobook can make the time fly by during your workout. And if you get the satisfaction of “multi-tasking” — you’re getting your exercise in while reading a book or staying up to date on a podcast.

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                For an extra boost of workout motivation, if you’re listening to an audiobook, stop it at a cliffhanger and decide not to listen again until the next time you work out. This will motivate you to start exercising so you can see exactly what happens.

                7. Update Your Gear

                Maybe you’re not up for working out because your workout gear is from the dark ages. If you go to pull out a T-shirt for your workout, and it’s full of holes, it’s time to re-do your workout wardrobe.

                Think of getting new workout gear as investing in yourself. How often do we make sure our living rooms or kitchens are state of the art, but we don’t put any time, energy, or money into our personal effects?

                It could be as simple as getting a new water bottle. Making sure you have supportive and properly fitting shoes is key to achieving your workout goals. And if you get a new workout tee or tights, it can make you more motivated to get moving.

                8. Get Organized for Your Workout

                Set out what you need as motivation for your workout. If you are going on a morning run, lay out your workout clothes alongside some motivational quotes the night before. Fill your water bottle and set it on the counter.

                For the after-work exercisers, pack your bag of clothes to take with you to work so you have no excuse not to go to the gym. If you are coming home after work, set your clothes out so that when you come home they will be a not-so-gentle reminder to you saying, “It’s time to go on your walk!”

                9. Use Alarms as Nudging Reminders

                So you’re not a morning person. If you think getting up earlier to squeeze a workout in before work is just not going to happen for you, then set an alarm for the time you need to start preparing for your workout in the afternoon/evening.

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                If you want to go on a walk at 6pm, set an alarm for 5:30pm as a reminder. When you hear the alarm, it’s a workout motivation reminder. You don’t want to shirk on your health and fitness.

                10. Trade Exercise for That After-Work Happy Hour

                Maybe you are skipping some workouts to meet co-workers at happy hour. Or you come in from a long day at work and have a glass of wine first thing to alleviate the stress of the day. While it’s sometimes nice to unwind with a glass of wine, doing so after work could become a habit, and you can replace that habit with exercise.

                By cutting out alcohol right after work, it gives you more time in the day to get a workout in. Try to go straight from work to your workout, or put your exercise clothes on the minute you get home and head back out the door for your run or walk. Whatever it is, think of that happy hour as a new kind of “happy hour time” for your to treat yourself and your body to your workout.

                Exercise can help stave off anxiety and depression, so if your post-work drink is to alleviate post-work stress and anxiety, give a neighborhood walk a whirl instead.[4]

                The Bottom Line

                Life sometimes gets in the way of our plans, including our plans to work out and stick to weight loss goals. However, by maintaining the attitude of self-love and giving yourself the gift of time to exercise, you can use the above tips to help you stay on track with your workout motivation.

                By using some organizational tricks and remembering your reasons for making your workout a priority, you’ll not only find the time to fit it in but feel good about doing so.

                More on How to Find Workout Motivation

                Featured photo credit: juan pablo rodriguez via unsplash.com

                Reference

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