Congratulations! You are on day 4 of week 4. You are closer to achieving your body transformation goal. Today we are going to focus on challenging your legs and core with some intense exercises.

Warm-up

Before starting with the main exercises, it is essential to warm-up your body. The warm-up will increase the blood flow to the muscles and prepare your body for the workout.

Do each of the following exercises for 30 seconds for a total of 2 rounds:.

• Jumping jacks
• High knees
• Butt kicks
• Jump squats

Main Exercises

1. Deadlifts

Deadlifts are great for building strength in your back, legs, and core. It is important to maintain proper form when performing this exercise.

Instructions:.

1. Stand with your feet shoulder-width apart and your toes facing forward.
2. Bend your knees and hinge forward from your hips.
3. Take hold of the bar with an overhand grip, shoulder-width apart.
4. Brace your core and lift the bar, straightening your legs and back.
5. Lower the bar back down to the ground in a controlled manner.

2. Lunges

Lunges are great for building strength in your legs and glutes.

Instructions:.

1. Stand straight, with your feet shoulder-width apart.
2. Take a long step forward, bending both your knees at a 90-degree angle.
3. Your back leg should be bent, but not touching the ground.
4. Push off with both feet, return to a standing position.
5. Repeat the exercise with the opposite leg.

3. Plank

The plank is great for building strength in your core muscles.

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Instructions:.

1. Begin in a push-up position.
2. Bend your elbows and rest on your forearms.
3. Make sure that your elbows are directly underneath your shoulders.
4. Your body should be in a straight line from head to toe.
5. Hold the position for 30 seconds to 1 minute.

4. Squat Jumps

Squat jumps are great for building strength in your legs and for cardio.

Instructions:.

1. Stand with your feet shoulder-width apart.
2. Squat down, keeping your back straight, and your knees over your toes.
3. Jump up as high as you can, extending your arms above your head.
4. Land softly on your feet and repeat the exercise.

Cool down

It is essential to cool down your body after completing the main exercises. The cool-down will help to reduce the risk of injury and prepare your body for future workouts.

Do each of the following exercises for 30 seconds for a total of 2 rounds:.

• Leg swings (forward and backward)
• Arm swings (across your body)
• Side lunges
• Child’s pose

The Bottom Line

Today’s exercises were challenging, but they are going to help you achieve your body transformation goal. These exercises will help to build strength, improve cardio fitness, and enhance your overall well-being.

Stick to a healthy diet and make sure to get enough rest and sleep to provide your body with the necessary energy and to recover from the workout.