Congratulations on reaching day 4 of your body transformation journey! By now, you may notice some changes in your body and energy levels. Keep up the hard work and dedication to see the best results by the end of the 4 weeks.

Warm-Up

It’s essential to warm up before starting any workout to prevent injuries and improve muscle performance. For this, you can try some jumping jacks or spot jogging for 3-5 minutes.

Push-Ups – 3 sets of 10 repetitions

Push-ups are an excellent way of strengthening your chest, arms, and core muscles. Start by getting into a plank position with your hands shoulder-width apart, feet hip-width apart.

Lower your body down until your chest almost touches the floor, hold for a second, and push back up. Repeat for ten reps.

Lunges – 3 sets of 12 repetitions (each leg)

Lunges work on your quadriceps, glutes, and hamstrings. Stand straight with your feet hip-width apart. Take a step forward with your right foot and lower your body until your left knee almost touches the floor. Push back up and repeat with your left foot.

Do 12 repetitions for each leg.

Superman – 3 sets of 12 repetitions

The Superman exercise helps to strengthen your back muscles. Lie down on your stomach with your arms stretched forward and your legs straight. Lift your arms, chest, and legs off the floor simultaneously. Hold for 5 seconds and then lower down slowly.

Repeat for 12 reps.

Crunches – 3 sets of 15 repetitions

Crunches work on your abdominal muscles. Lie down on your back with your knees bent and feet flat on the floor. Place your hands behind your head and lift your head, neck, and shoulders off the floor. Hold for a second and lower down. Repeat for 15 reps.

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Plank – 3 sets of 30 seconds hold

The plank is an excellent exercise for improving your core stability. Get into a push-up position, and then lower your forearms on the ground. Keep your body straight from head to toe and hold this position for 30 seconds.

Bicep Curls – 3 sets of 12 repetitions

For this, you will need a pair of dumbbells. Stand straight with your feet hip-width apart, hold the dumbbells in your hands, palms facing forward. Keep your elbows close to your sides and lift the dumbbells towards your shoulders.

Hold for a second and lower down. Do 12 reps.

Triceps Dips – 3 sets of 10 repetitions

Triceps dips strengthen your triceps muscles. Sit on the edge of a bench or chair, with your hands gripping the edge beside your hips. Walk your feet forward and lower your body down until your elbows form a 90-degree angle.

Push back up and repeat for 10 reps.

Cool-Down

Cooling down helps to bring your heart rate and breathing back to normal slowly. You can do some stretching exercises for your back, legs, arms, and chest.

Conclusion

That’s it for day 4 of your body transformation journey. Make sure you stay consistent with your workouts and diet plan to see the desired results. Don’t forget to rest and recover for at least one day per week.

See you soon with Day 5 of your transformation journey!.