If you work out a lot without seeing the changes of your body you may do something wrong. You should know that our body adapts to moves we do over and over again. Experts from the Mayo Clinic believe that when you do the same moves everyday your muscles adapt to this routine and you stop seeing good results.

In order to get your muscles work, you should change your training routine to more difficult. We would like to show you this seven-day workout challenge that will keep your body fit and healthy. You should work hard to obtain amazing results!

This challenge will change your everyday life by giving you performing new activity every day of the week. These workouts targeted at multiple muscle groups. By using these training routines you will burn extra fat, strengthen your core and sculpt perfect lean body. Scroll down to see the schedule and start performing these moves right now.

Credit: BetterMe

Credit: BetterMe

Day 1

It is a day for leg training. You should do five effective exercises to tone your lower body. This leg training routine consists of jumping jacks, split jumps, squat jumps, butt kicks and jump ropes. Repeat this set of exercises three times.

READ MORE: The 28-Day Squat Challenge To Get A Bum You Desire

Credit: BetterMe

Credit: BetterMe

Day 2

It is time to work on your shoulders. You need a set of light dumbbells and a mat. This workout consists of lateral raises, shoulder front raises, star planks and shoulder overhead press. Do this set of effective exercises three times for well-sculpted strong shoulders and arms.

Credit: BetterMe

Credit: BetterMe

Day 3

It is chest day! This chest workout consists of easy exercises such as push-ups, table top chest presses and bridge chest flyes on the floor. By using these exercises you will build strong and lifted chest.

Credit: BetterMe

Credit: BetterMe

Day 4

It is time to change your workout routine to train your backside. This workout consists of resistance band tick tocks, glute bridges, resistance band alternating glute squeezes, resistance band butt blasters, single leg bridge lifts and resistance band outer thigh presses. Perform this set of four exercises three times to get good results.

READ MORE: These effective exercises help you tighten your butt and tone abs

Credit: BetterMe

Credit: BetterMe

Day 5

It is time to work on your six-pack! This plank workout consists of easy exercises such as planks to single arm reach, side planks lift and lower, planks to balance, side plank crunches, reverse planks and cross body planks. Hold each exercise for thirty seconds.

Credit: BetterMe

Credit: BetterMe

Day 6

It is time to work out your arms. This plank workout consists of walking push-ups, tricep dips, punching, three point push-ups and side planks. By using these exercises you will sculpt strong biceps and triceps.

Credit: BetterMe

Credit: BetterMe

Day 7

You deserve some rest. Today you can perform easy stretching or walk at least for one hour.

READ MORE: You Might Don't Know That, But These 12 Things Are Able To Change Your Breasts

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.