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The plank is one of the greatest and most underrated exercises ever

It’s practically a one-move static exercise that will help you build a core of steel, ripped abs and strong
shoulders. Just get into a push-up position on the floor, bend your elbows 90 degrees and prop
yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for
as long as you can without moving your waist or butt

Push-ups #2

Send

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The push-up is the ultimate body weight exercise that utilises literally every major muscle in your body,
therefore helping you firm your whole body

Get into a plank position, placing your hands directly under the shoulders and push your whole body
up, maintaining a straight line with the legs, back and buttocks. Lower your body down on the same
way and repeat

#3 Squats

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Squats will help you build your quads, hams, calves and most of all those glutes! Whilst strengthening
your whole core and enhancing greater overall fat burning

For the standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands
out in front of you and sit back and down, always at a minimum 90 degree angle, if you can go lower,
then perfect, but not touching the floor or causing pain to the knees as this defeats the point. Keeping
your head facing forward. Make sure that your back is straight. Keep lowering yourself until your thighs
are parallel to the floor (if possible). Press back up through your legs and glutes

#4 Bird-dog

From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and
the opposite arm, maintaining both perfectly straight

Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise
increases core strength in both abs and lower back

#5 Lying hip raises

The lying hip raise is the perfect body weight exercise for building powerful glutes and hamstrings
whilst also strengthening your abs, back and thighs

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Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45-
degree angle. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis.
Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat

The four-week plan

This program consists of two separate basic workouts

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.
Rest for 10 seconds between each exercise.

Workout #2

3 minutes – Plank.
3 minutes – Bird-dog.
3 minutes – Lying hip raises.
1 minute – Push-ups.
Rest for 15 seconds between each exercise.

This is performed 6 times per week, followed by one rest day.

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

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Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest

Rotate week 1 and week 2 for the duration of the exercise programme

If you perform this program, you’ll be surprised with the results. Your body will be stronger and tighter,
you should feel better and your health should improve significantly (of course, as long as you pair the
workouts with healthy meals and plenty of water

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