Welcome to Day 4 of the Body Transformation Challenge! Congratulations on making it this far. Today, we will be focusing on strength training exercises to target different muscle groups and help you build lean muscle mass.

Remember, consistency is key, and progress takes time. So, let’s get started!.

Warm-Up

Before diving into the main workout, it’s essential to warm up your body to prevent injuries and maximize your performance. Spend 5-10 minutes performing light cardio exercises such as jogging, jumping jacks, or cycling.

Exercise 1: Squats

Squats are a great compound exercise that works your lower body, primarily targeting your quadriceps, glutes, and hamstrings. Start with your feet shoulder-width apart, toes pointing forward.

Lower your body by bending your knees, pushing your hips back, and keeping your chest up. Go as low as you can while maintaining proper form. Push through your heels to return to the starting position. Perform 3 sets of 12-15 reps.

Exercise 2: Push-Ups

Push-ups are an effective exercise that targets your chest, shoulders, triceps, and core. Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows until your chest grazes the floor.

Push back up to the starting position while maintaining a straight line from head to heels. Perform 3 sets of 10-12 reps.

Exercise 3: Lunges

Lunges are a fantastic exercise for building leg strength and enhancing balance. Begin by standing with your feet hip-width apart. Step forward with one foot and lower your body until both knees are bent at a 90-degree angle.

Push through your front heel to return to the starting position. Alternate legs and perform 3 sets of 12-15 reps on each side.

Exercise 4: Dumbbell Shoulder Press

The dumbbell shoulder press is an effective upper body exercise that targets your deltoids, triceps, and upper back. Sit on a bench with a dumbbell in each hand, palms facing forward.

Lift the dumbbells to shoulder height, then press them overhead until your arms are fully extended. Lower the weights back down to shoulder height and repeat for 3 sets of 10-12 reps.

Exercise 5: Plank

The plank is an excellent exercise for strengthening your core and improving overall stability. Start in a push-up position, then lower yourself onto your forearms.

Keep your body in a straight line from head to heels and hold this position for 30-60 seconds. Repeat for 3 sets.

Exercise 6: Russian Twists

Russian twists target your obliques and help improve rotational strength. Sit on the floor with your knees bent and feet lifted off the ground. Lean back slightly and clasp your hands together.

Twist your torso to the right, then to the left, while keeping your core engaged. Aim for 3 sets of 15-20 twists on each side.

Exercise 7: Bicep Curls

Bicep curls are a classic exercise that isolates and strengthens your biceps. Stand with a dumbbell in each hand, palms facing forward. Keep your elbows close to your sides and curl the weights up toward your shoulders.

Lower the weights back down slowly and repeat for 3 sets of 10-12 reps.

Exercise 8: Overhead Tricep Extensions

Overhead tricep extensions target the back of your arms and help sculpt strong triceps. Stand with your feet hip-width apart, holding a dumbbell with both hands. Raise the weight overhead, keeping your elbows close to your head.

Lower the dumbbell behind your head by bending your elbows. Extend your arms back up to the starting position and repeat for 3 sets of 10-12 reps.

Exercise 9: Bicycle Crunches

Bicycle crunches engage your abs, obliques, and hip flexors, making them a fantastic exercise for toning your midsection. Lie on your back with your hands behind your head and your legs lifted off the ground.

Alternate bringing your left elbow to your right knee and your right elbow to your left knee. Perform 3 sets of 15-20 reps on each side.

Exercise 10: Deadlifts

Deadlifts are a compound exercise that targets multiple muscle groups, including your hamstrings, glutes, lower back, and core. Stand with your feet hip-width apart, holding a barbell or dumbbells in front of you.

Hinge at your hips, lowering the weight while keeping your back straight. Push through your heels to stand up straight. Perform 3 sets of 10-12 reps.

Cool-Down and Stretching

After completing the strength training exercises, it’s crucial to cool down and stretch your muscles. Spend 5-10 minutes performing light cardio exercises such as walking or slow jogging.

Then, dedicate another 5-10 minutes to stretch your major muscle groups, holding each stretch for 15-30 seconds.

Conclusion

Day 4 of the Body Transformation Challenge focused on strength training exercises to help you build lean muscle mass and enhance your overall fitness.

Remember to challenge yourself with appropriate weights and maintain proper form throughout each exercise. Rest for 1-2 days before moving on to the next workout session, allowing your muscles ample time to recover and grow.