Exercise Guide
Achieve a tighter body and defined muscles by mastering these 7 foundational moves. Consistency is your only requirement.
1. The Plank
Stabilize your arms and abdomen. Keep your body in a straight line from head to heels.
2. Push-ups
Engage the chest and triceps. Keep elbows tucked in for maximum joint safety.
3. Squats
Weight in the heels, back straight. Aim for thighs parallel to the floor.
4. Donkey Kicks
Isolate the glutes. Move the foot toward the ceiling without arching your back.
5. Dead Bug
Lying on back, alternate extending opposite arm and leg. Keep lower back flat.
6. Downward Dog + Lift
Transition from an inverted V into a plank, pulling your knee to your chin.
7. Ball-Twist
Hold a medicine ball (or household object) and rotate left to right against a wall.
🗓️ Your 4-Week Roadmap
Weeks 1 & 3: Endurance FocusPlank (2m) • Pushups (1m) • Donkey Kicks (1m) • Dead Bug (1m) • Squats (1m) • Ball-Twist (1m) • Downward Dog (2m).
10s rest between moves.
10s rest between moves.
Weeks 2 & 4: Power SetsSet A: Plank, Dead Bug, Donkey Kicks, Downward Dog (3m each).
Set B: Ball-twist, Plank, Pushups, Squats (3m each).
Alternate Set A and B daily. 15s rest between moves.
Set B: Ball-twist, Plank, Pushups, Squats (3m each).
Alternate Set A and B daily. 15s rest between moves.
