Day 22 of the 4-Week Total Body Transformation Challenge

1) Body Weight Squat for 30 Sec

• Stand up straight with your feet slightly wider than shoulder width apart and your toes slightly turned out.
• Hinge at your hips and lower your body towards the floor, keeping your back straight and your weight in the heels of your feet.
• Lower your body until your thighs become parallel to the floor.
• Push through your heels to return to the starting position.

Rest for 20 Sec

2) Wall Sit for 30 Sec

• Stand with your back against a wall in a comfortable and upright position.
• Slowly slide down the wall until your knees are bent at a 90-degree angle.
• Make sure your feet are planted firmly on the floor in shoulder width apart.
• Allow your arms to drop to your sides.
• Hold this position for as long as you can.
• When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.

Rest for 20 Sec

3) Superman Hold for 30 Sec

• Stand with your feet slightly over a shoulder-width apart.
• Raise your arms out to your sides with your palms facing forward in a Superman pose.
• Engage your core muscles by slightly tilting your pelvis forward and squeezing your stomach muscles.
• Tighten all your muscles and hold this position for 15-20 seconds or as long as you can.
• Release the tension in your body and lower your arms.

Rest for 20 Sec

4) Calf Raises for 30 Sec

• Stand up straight with your feet shoulder width apart
• Raise up onto the balls of your feet as high as you can, lifting your heels off the ground
• Hold for a moment before lowering your heels back to the ground
• Repeat the exercises for desired number of reps

Rest for 20 Sec

5) Bird Dog for 30 Sec

• Begin on all fours with a neutral spine and the core engaged.
• Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.
• At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.
• Keep the head in line with the spine, looking at the ground.
• Hold the position for a few seconds, and then return to the starting position.
• Repeat on the opposite side.

Rest for 20 Sec

6) Supported Lunges for 30 Sec

• Stand with your feet slightly wider than shoulder-width apart.
• Place your hands on your hips or stretch them out in front of you.
• Bend your knees and lower your body down, keeping your back straight.
• Pause when your front leg forms a 90-degree angle and your back knee is close to the floor.
• Push off your front leg and return to the starting position.
• Repeat with the opposite leg.

Rest for 20 Sec

7) Lying Leg Raise for 30 Sec

• Lie flat on your back with your legs fully extended.
• Place your hands by your sides, palms flat on the ground.
• Engage your abdominal muscles and lift your legs off the ground a few inches.
• Avoid raising your legs too high, as they should remain closer to the ground.
• Pause for a few seconds in the raised position.
• Slowly lower your legs back to the starting position.
• Repeat the exercise for 10 to 15 repetitions.
• Rest for a few seconds between sets.

Rest for 20 Sec

8) Wall Pushup for 30 Sec

• Stand with feet hips-width apart and place hands on the wall, slightly wider than shoulder-width apart.
• Keep arms straight and walk your feet out a few feet from the wall.
• Bend at the elbows until your face and chest is close to the wall.
• Press back up to the starting position.
• Do 8-12 repetitions.

Rest for 20 Sec

9) Chair Squat for 30 Sec

• Stand up straight and bring your feet about shoulder-width apart.
• Lower your hips and bend your knees, as if you are about to sit in a chair.
• Continue to lower until your thighs are parallel to the floor.
• While keeping your back as straight as possible, press through your heels and stand up.
• Repeat the movement for as many repetitions as desired.

Rest for 20 Sec