A Simple Workout That Can Transform Your Entire Body in One Month

We all want to see healthy, toned, and beautiful bodies when looking into the mirror. If you think that you need some super complicated exercises, with lots of athletic equipment, to get a perfect body, you’ll probably be surprised to know there’s an easier solution. It turns out that simple exercises organized in a curated workout plan may work wonders on your body and tone all your muscles pretty fast.

please seek your physician’s advice before starting any new exercise program.

Walking Styles

Walk

A walk should be at a slow pace. Your heart rate should be slightly elevated from resting, but intensity will be about 3 or 4 out of 10.

Power Walk

A power walk is a walk at a medium pace. Imagine you’re late from your lunch break at work and need to get back to the office. Your heart rate should be elevated and intensity should be 5 or 6 out of 10.

Jog

A jog is a medium to fast pace. Imagine you need to get across the road at a set of traffic lights and the red man has just begun to flash. Your heart rate will have noticeably increased and intensity should be 7 to 8 out of 10.

Run

A run is a fast pace. Imagine a bus is approaching your stop and you are 100 meters away and you desperately need to catch it. Your heart rate will dramatically increase and the intensity will be 9 or 10 out of 10.

Flexibility

• Calf Stretch

(hold for 15 seconds per leg)

Pushing against a wall for stability, put one leg

in front of the other and straighten your back

knee. You should feel a stretch through your calf

muscle in your back leg. Hold for 15 seconds

and then change legs and hold for another 15

seconds.

• Lying Hamstring Stretch

(hold for 15 seconds per leg)

Lying on your back with legs out straight, lift one

leg and hold behind the knee. Try to keep the

leg as straight as possible and make sure your

other leg does not lift from the floor. To increase

the stretch, pull the leg closer and straighten

the knee.

• Lying Hip Flexor Stretch

(hold for 15 seconds per leg)

Lying on your back with both knees straight, bring

one knee to your chest and use your hands to

hug it close to you. You should feel the stretch

through your hip and upper thigh on your straight

leg.

• Lying Glute-Medius Stretch

(hold for 15 seconds per leg)

With both legs straight, bring one knee to your

chest and then bring it across your body. You

should feel the stretch through the side of your

glutes. Make sure to keep your upper back and

shoulders flat on the floor.

• Knee Planks

Begin by lying on stomach, elbows bent, and weight on forearms. Lift body up so that weight is on elbows and knees. Keep back as straight as possible contracting the belly into the spine. Do not let hips drop or rise. Remember to breath. Hold for 30 seconds and work up to 1-2 minutes. Repeat for 1-3 sets.

• Reverse Crunch

Begin by lying on back with both feet in the air. Lift your pelvis off the floor and return for one repetition. Hands should be flat on the ground at sides for stability. Perform 10-20 repetitions for 1-3 sets.

Resistance and Cardiovascular

(Complete this section three times)

• Sit to stand weights

Holding approximately 2kg of weight, sit on a bench or chair, and stand up holding the weight. If you do not own exercise weights, you may use anything you have around the house, such as a carton of milk or a water bottle.

• Bench Push-Ups

You can use any bench or chair for this exercise. With both hands on the bench, lower yourself into a push-up and then back up again ensuring your back is kept straight.The lower the bench, the harder the push-up will be.

• Wall Plank

(2 x 30 second holds)

Pressing against a wall or a bench, keep your back straight and hold this position. You should feel this activate your stomach muscles.. The lower the bench is, the harder this will be.

• Modified Mountain Climbers

Using a bench for support, lift one knee so the foot is off the ground, then quickly changing to the other leg and jumping one to the other.

• Supported Squats

Stand with your legs shoulder width apart and your feet pointed slightly outward. Holding a bench for support, make sure your weight is transferred to the heels of your feet and bend your knees. Squat as low as you can comfortably go and then stand again. Make sure your knees stay above your feet and they do not move beyond your toes.

• One Arm Row

Using a bench for support, hold a weight in one hand (start with 1 or 2kgs) and bring your elbow up behind you to lift the weight close to you. If you do not own a dumbbell, fill an empty milk carton with sand to give you some resistance.

• Birddog

Begin on all fours with hands under shoulders and knees under hips. Keep back straight and head in line with the spine. Extend one arm and hold for 5 seconds. Return to start. Extend the opposite leg and hold for 5 sec-onds. Return to start. Make sure arm and leg are level with back. Perform 10 repetitions for each leg/arm com-bination for 1-3 sets.

Notes:

- Remember cool down after exercise.

- When performing exercises, breathing is key.

-Flexibility - Repeat as in Weeks 1, 3, 5 & 7.

-Resistance and Cardiovascular Complete this section three times.

-Walking 5 minutes, walking at a pace that is comfortable for you.

Warm up: 5–10 minutes of Treadmill (done before every workout)

Day 1: Chest

• Wide grip pushups - 15 reps (or 80% of failure)
• Regular grip pushups (shoulder widith) - 15 reps or 80% of failure

Superset above (don’t rest or minimize rest time in between). 3 sets

• Dumbell flyes - 12 reps, 10 reps, 8 reps
• Dumbell Bench Press - 12, 10, 8
• Incline Dumbell Bench Press - 12 reps, 8 reps (two sets)

Day 2: Shoulders

• Lateral Raises - 12, 10, 8
• Cable Car Plate Drivers - 20 reps, 15 reps, 10 reps (or just do 3x to failure each time)
• Shoulder Press, Dumbells - 12, 10, 8
• Plate Lifts - 25lb to failure, 10lb to 25 reps, then use 10lb as lateral raises. Do two sets
• Upright Rows - 12, 10, 8

Day 3: Back

• Pull-ups - 2 sets
• Lat pull downs - 12, 10, 8
• Dumbell Rows - 12, 10, 8
• Supermans - 3 sets
• Cable Rows - 12, 10, 8

Day 4: Arms

• Dumbell Bicep Curls - 12 reps, 10 reps, 8 reps
• Barbell Curls - 12, 10, 8
• Tricep Rope Pulldown - 12, 10, 8
• Tricep Kickbacks - 15, 12, 8
• Cable Curls - 12, 10, 8
• Dips - 3 sets
• Forearm curls, dumbell or barbell (I’d recommend dumbell) 2 sets

Day 5: Legs

• Wall Sits - 1.5 minutes or until failure. 1 set, do 2 if you can
• Calv Raises WITH Dumbells - 25, 15, 10
• Leg Press - 12, 10, 8
• Calv Raises again w/o dumbell - 25, 15, 10
• Wall Sits - until failure

Day 6: Run outside for at least 3 miles

Abs are usually done everyday, with maybe a rest day on Sunday. As a beginner, only do abs during the week, so 5x. You’ll be sore af.

Ab Routine:

• Crunches - 30
• Bicycles - 15
• Plank - 30 seconds
• Reverse Crunch - 15
• Mason Twist - 30
• Jacknifes - 15
• Oblique Toe Touches - 30 or 15 each side

Repeat 3x. Do at least 2x in the beginning, but work on 3.

For beginners or people who don’t get time to go to the gym, one of the best routine that I personally feel are a combination of the below:

Cardio or high intensity interval training - Could be running or sprinting, climbing steps, jump ropes etc,

Weight training - This could be a combination of push ups, close grip push ups, pull ups (it can be hard sometimes to find a bar), sit ups (weighted), burpees.

Core exercises - There are multiple exercises but some of them include planks, side planks, leg raises, mountain climbers, crunches.

Routing physical activity - This could include anything you do in your daily routine such as taking stairs at work or your apartment, bicycling to work, hiking, swimming, playing sports and many more based on the schedule.

As a beginner or when I don’t get enough time now or in the past due to exams, work, vacation or travel, I have done a combination of some of the above routine in the past and it helps a lot to remain active and in shape.

NOTES 

What is the Best Workout routine for a beginner towards a perfect body?