4 Week Workout Plan For Beginners Men And Women

4 Week Workout Plan 

For Beginners Men And Women

Six-pack abs, gain muscle or weight loss, these workout plan is great for beginners men and women. You don’t need to go to the gym to get in shape. These easy exercise routines can all be done in the comfort of your own home, without having to make it to the gym!

Doing this workout every day, you will start seeing improvements in your waistline size and overall body composition in less than a month! And while you will not get the body of your dreams in such a short period, we guarantee you that you will feel like you are one huge step closer to that goal.
Simple exercises that will transform your body in just 4 weeks at home, these program can be done anywhere.
Each of this home workouts focuses on strength training. Building muscle through strength training helps to boost your metabolism. And your strong muscles help your body look tighter and more fit. So, put on a few comfy clothes and start one of this easy workout routines today.


Squats a lower body workout and works out the following muscles; quadriceps, gluteus maximus, hamstrings, hip adductors, hip abductors, gastrocnemius (calf), soleus, tibias anterior, rectus abs and erector spina.


Crunches helps to tone and strengthen your core, improves your posture, trims down your waist and increases your balance and stability.


Planks helps you to build strength in your core, upper and lower body so it is a good full body workout. You don’t need any equipment to perform these work out, and them really helps improve flexibility of stretching muscles and will improve posture if performed regularly.


Lunges a total lower body workout them increases muscle tissue, shapes the lower body, gives a lot flexibility in the hips and too helps to strengthen the core.

High Knees

high knees can help you to target and strengthen your inner thigh and outer hip areas. However, as your body works to maintain balance on the standing leg during the exercise, you can isometrically tone your calf, quadriceps, hamstrings and buttock muscles on the standing leg.


Burpees a full body strength training exercise and the ultimate example by functional fitness. With every rep, you will work your arms, chest, quads, glutes, hamstrings, and abs.

Jumping Jack

Some of the muscles worked by these great all over body exercise: soleus, hip adductors and abductors, deltoids, lower trapezius, pectorals major, rectus abdominals, hamstrings, quadriceps, biceps brachia, upper trapezius.

Push Ups

Push Ups helps to shape and tone your shoulders, triceps and glutes, strengthens the chest and helps to tone and tighten your core.

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