4 Week Full Body Makeover!

Here is a 4 week program I came up with recently and I have had great results doing the advanced version, especially in my legs & bum. I created a beginner and intermediate version as well. This program is meant to be done everyday Monday - Saturday. *Sunday = Rest Day* I typically do my exercises in sets of 10 or 20 so feel free to do the same. Also, if you need to make this more advanced feel free to repeat the workout or if you need to simplify it a bit then go for it! It has taken me about a year to be able to do a full push-up and even still I can only do about 5 at a time - remember to always be mindful of your body and your abilities, don't hurt yourself! The pictures below feature the 4 week program I just finished, you will notice that it is a bit more advanced than these programs and rather than doing push-ups I did chest presses using my hand weights, I simply did much more of those than I would push-ups. Chest presses are a great alternative for those who struggle with push-ups. Whatever you decide to do just be sure to stick with it, don't give up, and I promise you will see results! Enjoy!

Beginner 4 Week Program

Week 1:

5 push-ups (M,W,F)

5 tricep dips (T,Th,S)

10 crunches

10 bicycle

10 leg raises

10 scissor kicks

15 sec. plank

10 squats

Weeks 2 & 3:

7 push-ups (M,W,F)

7 tricep dips (T,Th,S)

15 crunches

15 bicycle

15 leg raises

15 scissor kicks

20 sec. plank

20 squats

Week 4:

10 push-ups (M,W,F)

10 tricep dips (T,Th,S)

20 crunches

20 bicycle

20 leg raises

20 scissor kicks

30 sec. plank

25 squats

********************

Intermediate 4 Week Program

Week 1:

10 push-ups (M,W,F)

10 tricep dips (T,Th,S)

20 crunches

20 bicycle

20 leg raises

20 scissor kicks

30 sec. plank

25 squats

Weeks 2 & 3:

15 push-ups (M,W,F)

15 tricep dips (T,Th,S)

40 crunches

40 bicycle

40 leg raises

40 scissor kicks

1 min. plank

35 squats

Week 4:

20 push-ups (M,W,F)

20 tricep dips (T,Th,S)

60 crunches

60 bicycle

60 leg raises

60 scissor kicks

1.5 min. plank

50 squats

********************

Advanced 4 Week Program:

Week 1:

25 push-ups (M,W,F)

25 tricep dips (T,Th,S)

60 crunches

60 bicycle

60 leg raises

60 scissor kicks

1 min. plank

50 squats

Weeks 2 & 3:

35 push-ups (M,W,F)

35 tricep dips (T,Th,S)

80 crunches

80 bicycle

80 leg raises

80 scissor kicks

1.5 min. plank

75 squats

Week 4:

50 push-ups (M,W,F)

50 tricep dips (T,Th,S)

100 crunches

100 bicycle

100 leg raises

100 scissor kicks

2 min. plank

100 squats