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

by DailyHealthPost Editorial

full body workout

Staying fit is a lifelong commitment to eating healthy and being active. When you have a busy lifestyle, nothing is more beneficial than a full body workout routine. This allows you to stay consistent in your endeavors and make the most of your time in the gym.

Better yet, some routines simply rely on body-weight exercises and target every muscle for maximum results. You don’t even have to step foot in the gym!

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4 Week Full Body Workout

Repeat these 7 exercises over the course of a month to tone your whole body and strengthen your muscles. We’ll break down the full routine below, but first, it’s important to know how to do each exercise properly.

1. Plank

full body workout

Start with your belly to the ground, keeping your feet at hip’s width apart and your palms beside your chest at shoulder’s width apart. This starting position should resemble a push-up position.

Lift yourself up, placing your weight on your toes and lower your arms one at a time so that your forearms are touching the ground. Your weight should be distributed equally on your toes and forearms.

Keep your back straight with your head facing the ground, tightening your core and buttocks. Make sure to keep your hips in line with your back and legs.

2. Push-ups

How To Do Push Ups (Even If You Can't Do One Now)

Start in a plank position, with your hands slightly more than shoulder-width apart and the toes braced against the floor. Your core muscles should be tight so that your back and hips are totally flat.

Inhale, look straight ahead and start to lower your body down. Keep your shoulders back and your elbows tucked in as you do so. Make sure not to let your back arch!


As you exhale, push yourself back up, maintaining the same body position.

3. Squats

full body workout

Stand with your feet shoulder-width apart, toes pointing straight ahead. Lower yourself from the hips and knees, maintaining a straight back until your thighs are parallel to the ground.

Keep that same posture and drive yourself upwards from the balls of your feet. Make sure that your knees stay aligned with your toes throughout the entire exercise in order to prevent injury and get the most out of the movement.

4. Donkey Kicks

Start on the ground on your hands and knees at shoulder’s and hip’s width. Keep your abs and glutes tight and raise your right heel towards to the ceiling so that your foot is directly above your butt. Make sure to keep your thigh no higher than your torso to avoid injuring your spine.

Hold the position and slowly return your knee towards the ground without touching it.

5. Dead Bug

full body workout

Lie on your back with your legs bent at a 90-degree angle and your calves parallel to the floor. Place your hands on your knees.


Stretch out your right arm and right leg into a straight line, letting your limbs rest slightly above the floor. Return to your original position and repeat the same extension with your left arm and leg.

6. Downward Dog Leg Lift

How to Do a Downward Dog Leg Lift | Yoga

Start in the downward facing dog  yoga position, with your hands on the floor in front of you, 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.

Next, transition into a high plank and bring the right leg into your chest. Curve your spine inward and tuck in your chin. Release and push back into your downward facing dog, extending your right leg back in a straight line with your back.

7. Ball twist

full body workout

Stand tall with your back against the wall and your feet hip’s wide apart. Bend your knees slightly. Hold your arms out in front of you, clutching a medicine ball. Tighten your core and swing your arms from side to side, keeping your torso straight and nearly touching the wall.

The Four-Week plan

full body workout

Each week, work out from Monday to Saturday, and rest on Sunday.

Week 1:

Every day, for 6 days, follow this schedule:

  • 2-minute plank
  • 1-minute push-ups
  • 1-minute donkey kicks
  • 1-minute dead bug
  • 1-minute squats
  • 1-minute ball twist
  • 2-minute downward dog leg lift

Don’t forget to rest for 10 seconds between each exercise.

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
  • dead bugs
  • donkey kicks
  • downward dog leg lift

Set 2:

Perform each exercise for 3 minutes, resting for 15 seconds in between.

  • ball twists
  • plank
  • push-ups
  • squats

Week 3: repeat the Week 1 set.

Week 4: repeat the Week 2 sets.

This full body workout will leave you sore at first if you’re just getting into health and fitness. But if you stick to it, you’ll see noticeable results!

Remember that to keep losing weight and continue getting stronger, you’ll have to gradually increase your sets and supplement your routine with a few cardio and weight training sessions each week.