In four weeks, how much can your body change? More than you think, but only if you have three things: a good training routine, good nutritional standards, and the mentality to follow them with dedication and attention. A Full Body Workout Transformation is possible if you follow certain rules and adapt to healthier eating habits.
This 12-week plan is designed to put your body to the test and push it beyond its comfort zone, forcing it to build new muscle mass and burn body fat to change your appearance significantly. That’s why the plan is adjusted every week: the changes keep your body guessing and, as a result, changing.
It isn’t easy to modify your body in just 12 weeks, but it’s achievable. Get in shape at the gym and home and achieve the full body transformation you desire.
Dumbbell Thrusters
Squat down while holding a pair of dumbbells to your shoulders, then raise the weight above your head. After lowering the weight to your shoulders with control, do another rep. Make ten repetitions?
Burpee with Jump is a bodyweight workout variation that improves cardiovascular endurance and increases your metabolism to burn fat. Start with a pushup, then jump up by flinging your feet forward towards you and leaping into the air. Complete 3 to 4 sets of ten repetitions. This is the major exercise for a full-body transformation workout at home, in the gym, or outdoors.
Dumbbell Row
While holding a single dumbbell, form a staggered posture. Squeeze your lats and maintain your core firm as you move your elbow back towards your hip. Count to 10 reps.
Draw your elbow towards your hip with one hand while flexing your back, then repeat with the other. Make ten repetitions. You can always include this exercise in a full body transformation workout plan.
Dumbbell Split Squat
In a split stance, place one foot forward and the other back. Lower your back knee till it’s parallel to the ground, then push yourself up with your front foot. Do ten reps on each Leg.
Bodyweight Split Squat is a different type of bodyweight exercise. Perform the same maneuver using only your body weight. Body weights on each Leg.
Ab crunches + Leg raises
For abdominal organs (upper and lower), 3 sets of 15 to 25 repetitions each. Focus on your abs after a half-hour of cardio. To help support your neck, invest in an ab trainer. If you don’t have any, lie down on your back, knees folded, and hands near to your ears. If you support your head with your hands, you will sprain your neck. Come up by bending halfway and maintaining this position while applying pressure on your upper abs. Do 15–25 reps, then rest for 30 seconds. Rep steps 1–5 with minute 15–25 reps of leg lifts to strengthen the lower abdomen.
Side Plank
While lying on one side of your body, place your elbow directly beneath your shoulder. Keep your body in a straight line with one Leg on top of the other. Maintain a straight line with your body and push your hips off the ground. Your knees must be parallel to your spine, and your hips must be square while your weight is supported on your forearm. For 30 seconds, stay in this position. Rep the set after 30 seconds of respite—a rep for two seats on the opposite side of your body.
Workout Routine A Total Body Transformation Program
If you are doing the workout regularly but not met in the correct routing, you might fail to develop the desired body. Make sure you follow the routine which includes the different workouts each day.
Generally, for weeks 1,4,7, 10, you can follow below workout pattern.
Money has got the routine for the chest, triceps, and side delts.
You can follow the below sets of exercises as the routine for Monday
· Barbell bench press
· Incline dumbbell press
· Single Arm dumbbell lateral raise
· Cable lateral raise
· Two arms overhead dumbbell extension
· Close grip press down
· Wednesday exercise will include back, Rear Delts, and biceps.
· Follow below exercise pattern.
Wednesday – Back, Real Delts & Biceps
· Pendlay Barbell row
· Close grip pullup
· Incline bench rear delt fly
· Upright row
· Hammer dumbbell curl
· Machine curl
Friday -Legs & Abs
· Squat
· Single-Leg press
· Stiff-Legged Deadlift
· Seated calf raise
· Crunches
· Hanging leg raise
For week 2,5,8,11, you can follow below body workout.
Monday – Chest & Side Delts
· Incline Smith Machine press
· Dumbell Fly
· Pec Dec
· Seated Lateral Raise
· Machine Lateral Raise
Tuesday – Back and Rear Delts
· Bent over barbell row
· One-arm dumbbell row
· Dumbell pullover
· Bent over rear lateral raise
· Y raise
Thursday – Arms & Abs
· EZ Bar curl
· Incline Dumbell curl
· Close grip bench press
· Single Arm press down
· Weighted decline situp
· Lying leg raise
Friday Legs
· Front Squat
· Single leg extension
· Walking lunge
· Standing leg curl
· Calf press
Week 3,6,9,12 will include the following workout pattern.
Monday – Chest & Back
· Incline bench press
· Pullups
· Dumbell Bench Press
· 2 Arm dumbbell row
· Cable crossover
· Wide lat pulldown
Wednesday – Shoulder & Abs
· Machine shoulder press
· Lateral raise
· Bent over lateral raise
· Ab crunch machine
· Reverse crunch
· Bicycle crunch
Thursday – Biceps & Triceps
· Barbell curl
· Lying tricep extension
· Seated dumbbell curl
· Two arm dumbbell kickback
· Cable bar curl
· Rope press down
Friday Legs
· Goblet squat
· Leg extension
· Romanian Deadlift
· Seater leg curl
· Seater calf raise
· Standing calf raise
Apart from the above, there are specific coaching and fitness centers that can help you develop the perfect body. Contact holistic lifestyle coach WiL Turner at livingwellwithwil.com. He will help guide you on the path to improve your health to a great extent. Make sure you correctly follow the guided instructions as suggested. Also, check out the FIITT With WiL video channel at Living Well With WiL.
Conclusion
Maintaining physical health and a fitness regimen is not an easy task. It requires commitment, planning consistency daily motivation, and effort. However, not impossible if you set a plan. The key to looking and feeling great starts with you.
