Congratulations on making it to day 4 of the second week in your body transformation journey! You are well on your way to achieving your fitness goals. Today’s workout will focus on building strength and toning your muscles.

Let’s get started!.

Warm-Up

Begin with a 5-minute warm-up that includes light cardio exercises like jumping jacks, jogging in place, or rowing. Follow this with a few stretches that target your upper and lower body.

Examples of these stretches include shoulder rolls, hamstring stretches, and calf stretches. The warm-up is crucial as it prepares your body for the workout ahead.

Strength Training

The strength training segment of this workout should last between 30 and 45 minutes. The exercises are designed to tone and strengthen different parts of your body.

Each exercise should be done in sets of 8 to 12 repetitions with a 30-second break in between each set. Here are some exercises to include in your strength training routine:.

1. Squats

Squats are a highly effective lower body exercise that works your quads, hamstrings, and glutes. To do a squat, stand with your feet shoulder-width apart. Lower your body as if sitting on a chair while keeping your back straight.

Push yourself back up to a standing position and repeat for 8 to 12 repetitions.

2. Push-Ups

Push-ups are a great way to build strength in your upper body. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body till your chest touches the ground and push yourself back up to the starting position.

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Repeat for 8 to 12 repetitions.

3. Lunges

Lunges are another great lower body exercise that works your quads, hamstrings, and glutes. To do a lunge, stand with your feet shoulder-width apart. Step forward with one leg, bending your knee until your thigh is parallel to the ground.

Repeat with the other leg. Do 8 to 12 repetitions on each leg.

4. Dumbbell curls

Dumbbell curls work your biceps and forearms, helping you build arm strength. Stand with your feet shoulder-width apart holding dumbbells in each hand. Bend your elbow, bringing the dumbbells up to your shoulders, then lower arms slowly and repeat.

Do 8 to 12 repetitions.

Cool-Down

Finish your workout with a 5-minute cool-down that includes stretches for all the muscles you worked out. This will help prevent muscle soreness and injury.

Examples of good cool-down stretches include wall calf stretches, quad stretches, and triceps stretches.

Conclusion

That’s it for day 4 of the second week of your body transformation journey. Remember, consistency is key when it comes to achieving your fitness goals, so make sure you stick to your exercise routine and maintain a healthy diet.

Also, listen to your body and don’t push yourself too hard if you feel exhausted or in pain. Good luck on your fitness journey!.