TRANSFORM YOUR BODY IN 30 DAYS WITH 8 SIMPLE EXERCISES

Here are 8 simple exercises that can be done at home, to help lose weight and tone your body. These eight exercises together workout all the major muscle groups including the triceps, biceps, shoulders, chest, abs, back, glutes, thighs and legs. All you need is a set of dumbbells.

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The 30 Day Plan:

Week 1:
You need to take a 30 seconds rest between each exercise.

Superman – 20 reps
Bird Dog – 15 reps
Reverse Plank – 30 seconds, 3-4 reps
Bent Over Row – 15 reps
Single Leg Bridge – 15 reps
Dumbbell Thrusters – 15 reps
Leg Extension – 20 reps
Dumbbell Squats – 20 reps

Week 2:
Have a 30 second break between the exercises:

Day 1, 3, 5:
Superman – 20-25 reps
Bird Dog – 15-20 reps
Reverse Plank – 40 seconds 3-4 reps
Bent Over Row – 15-20 reps

Day 2, 4, 6:
Single leg Bridge – 15-20 reps
Dumbbell Thrusters – 15-20 reps
Leg Extension – 20-25 reps
Dumbbell Squats – 20-25 reps

Week 3:

Repeat the first week.

Week 4:

Repeat the second week.

Superman: Lay face down on a mat or flat surface, with arms outstretched. Keep your hands and arms straight throughout the exercise. Raise your hand and legs 4-5 inches off the ground. Hold for 5 seconds, then return to starting position.

Bird Dog: Slowly extend your left leg behind you while reaching your right arm forward. Keep your hips and shoulders square and make sure your lower back doesn’t arch. Hold for five seconds. Slowly return to the starting position and do the move on the opposite side.

Reverse Plank: Sit on the floor with your legs extended in front of you. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips. Press into your palms, and lift your hips and torso toward the ceiling. Look up to the ceiling, point your toes, and keep your arms and legs straight. Keep your entire body strong, and form a straight line from your head to your heels. Repeat the exercise three to four times.

Bent Over Row: Use your lower back muscles to keep you erect. Bend slightly at the hips, keep your back straight, and pull the dumbbells up into your chest.

Single Leg Bridge: Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground. Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position. Slowly lower your body to the floor and repeat.

Dumbbell Thrusters: Grab a pair of dumbbells and hold them, arms bent, in front of your shoulders with palms facing each other. Position your feet shoulder-width apart, then quickly lower your hips until your thighs are parallel to the floor. Explode back up and push the dumbbells above your head until your arms are straight. Hold for one second, then lower the dumbbells as you squat back down.

Leg Extension: Start on your hands and knees. Raise one leg out straight behind you so that it is level with your back. Pause for a few seconds, and then slowly release the leg down to the floor. Switch legs and alternate several times.

Dumbbell Squats: Stand with feet hip-width apart (with your knees slightly softened), abs in and torso upright with medium weights resting in front of thighs (palms face the thighs). Lift arms to shoulder level, elbows slightly bent and palms facing the floor. Lower and repeat. Muscles working include core and deltoids.

If you do everything correctly, you will achieve amazing results in just a month. And if you want to improve your body even more, then doubling the effort is all you need to do!

Superman

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