THE FOUR-WEEK PLAN
There are two separate basic workouts in this program:
WORKOUT #1
- 1 minute Plank;
- 1 minute Push-ups
- 2 minutes Squats;
- 1 minute Bird-dog;
- 1 minute Lying hip raises;
- 1 minute Plank;
- 1 minute Push-ups
- 2 minutes Squats;
You should take a 10-second break between each set.
WORKOUT #2
- 3 minutes Plank;
- 3 minutes Bird-dog;
- 3 minutes Lying hip raises;
- 1 minute Push-ups;
- Rest for 15 seconds between exercises.
This is done six days a week, with one day off in between:
WEEK 1
Day 1 – Workout #1
Day 2 – Workout #2
Day 3 – Workout #1
Day 4 – Workout #2
Day 5 – Workout #1
Day 6 – Workout #2
Day 7 – rest
WEEK 2
Day 1 – Workout #2
Day 2 – Workout #1
Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest
After you finish week 2, switch back to week 1.
If you stick with this program, you’ll be blown away by the results. There will be a marked improvement in your physical strength and firmness, as well as your general well-being and health (Of course, so long as you supplement your workouts with nutritious food and enough water.)