6 Exercise Programs That Can Transform Every Body Part in 4 Weeks

A perfect six-pack or a dream butt can be achieved if we only focus on working in this area, but it will cost us much more and not be as profitable. If, on the contrary, we exercise the whole body, we will be healthier, we will gain resistance, we will tone the whole body and it will take us less time to reach our goal.

If you want the benefits of working your whole body to get fit and toned, this is the perfect exercise routine to work all muscle groups. With just 6 exercises and 25 minutes a day (you can start with 3 days a week if you're a beginner), you'll be fit, healthy and muscular. It will make you sweat, strengthen you and have fun doing it.

Let's go!

6 exercises that can transform every part of your body in 4 weeks

1. Burpee with side-to-side jumps

A burpee is a very complete and incredibly useful movement to develop our cardiovascular capacities. It is a kind of bending on the ground that is accompanied by a jump. To do this, we must follow these steps:

Start from a comfortable position.

Put your hands on the floor (without lying down!).

You stretch your legs quickly, almost explosively, to find yourself in the right position to bend over.

We flex, trying to touch the floor with our chest.

When we return to the initial position of the bend, we give ourselves another impulse to place our hands near our legs again.

We jump from this position until we are standing. During this time, we stretch our arms towards the ceiling.

We repeat it cyclically.

Do 15 reps and 2 sets.

But wait! The exercise we offer you is not just to do burpees, but instead of reaching step number 7 so soon, we will give you more work. Once you're back on your feet and stretched your arms up, move side to side with small jumps.

In our day to day life we ​​don't move sideways and that's why we have to do it in training. You can do four lateral jumps (left-right-left-right) and then you will have completed the first repetition. But don't stop! Now is the time to repeat the movement cyclically.

2. Split squat with shoulder work

Time to get the weights! Take only one for this exercise. We are going to do split squats, which mainly work the buttocks, the torso and the legs (in fact they solicit almost all the muscles of the lower body that we usually want to tone, from the belly to the calves). But, since we promised ourselves to work absolutely everything, we will put weight on one hand to build muscle in the upper body. Here's how:

Let's drive one knee into the floor, forming a vertical line between the shoulder, hip and knee of the leg that we didn't drive (the one behind). The one in front should be at a 90 degree angle.

We contract the belly and the buttocks (especially that of the back leg).

Perform 20 reps and 2 sets.

So far it's been a normal split squat, but what we've added to work the whole body are the weights. We take a weight with the hand corresponding to the knee. For example, if our left knee touches the ground, the weight should be in the left hand.

You can get an idea with the infographic above. Once we are standing, we also raise our arm with the weight. Then, we return to the initial position, but in the opposite direction. If we previously faired the left knee, now we must do the same with the right and, in the same way, change the weight of the hand. Do 8 more reps.

3. Push-ups with cross climbing

To do decline push-ups, we will have to place ourselves in the same position that we use to do normal push-ups, but we will have to rest our feet on a bench or similar surface. Then we follow the same mechanics as with traditional push-ups: we lower our body by bending our arms until our chest touches the ground and we raise it by stretching our arms.

However, in this case we will not do push-ups that are declined for use, but rather we will mix them with Cross Climbing, also called “climber exercise”, which is fantastic for working on the cardiovascular level and strengthens the legs, belly, shoulders and chest. Yes, it's getting hard!

Return to the decline flexion position

Holding the weight with our hands, we bring one knee to the opposite shoulder (right knee to left shoulder). We do the same with each other. Don't forget to bring the knee to the triceps: it's hard, but it's worth it.

Perform 20 repetitions and 2 series.

4. Weighted Front Squat

Squats are a basic exercise that never fails: they are used to work many different areas and, although they are very tiring (that's the point!), they can be done easily. For this variation, we will use two weights, one for each hand.

Stand with your legs slightly apart and hold the weights in front of your chest, keeping your back straight and your knees fully extended.

We keep the weight on our heels.

We lower our hips back, dropping below the line of our knees and with our elbows up.

We go up slowly and, during this time, we extend our arms with the weights towards the ceiling. At the same time we turn to one side and repeat the same. Remember to keep the weight on your feet as you turn.

Perform 15 reps and 2 sets.

5. Renegade Row

This movement is probably the most difficult of all routine exercises, but also one of the most useful. It all works. EVERYTHING. But do not despair! We are already coming to the end! Think about your goal: to be in good shape, to be able to run and jump while having fun, to have toned muscles, a healthier life… Everything is positive, so go for it! Without a doubt, it is worth it.

Take a weight in each hand and place it on the floor with your arms straight. Your legs should be open and held only by the tips of your feet. And most importantly, your shoulders should be above the hips and the weights just below the shoulders. You can look at the infographic above to get an idea.

Take one weight to your chest, then lower it, put it back on the floor, and lift the other.

Perform 20 reps and 2 sets.

6. Aerial Reach with Toe-Tap

There is only one last effort to reach the end. That's why we offer you this combination of exercises that will help you finish working all the muscle groups of your body.

Sit on the floor and hold a weight with both hands horizontally. Your legs should be bent.

Keep your arms extended straight up and start lowering until your back touches the floor and your arms are supporting the weight behind your head.

Raise one leg and keep it straight.

Slowly raise the top with straight arms and make sure the weight and the straight leg are at mid-height.

Perform 15 repetitions for each leg.

And that's all! You have finished! The fatigue with which you left this exercise routine to work all the muscles of your body will have you sleeping like a baby tonight. In fact, exercising is the best solution to insomnia.

Plus, you'll feel your body start generating endorphins and you'll feel better, calmer, more relaxed, and happier. But now don't stop! Keep a good pace and try this workout that can transform every part of your body in 4 weeks. Soon you will be fit and you will no longer conceive of life without exercise.