Today, we will be focusing on strengthening and toning multiple muscle groups with eight exercises. We will be using an interval-based circuit format, consisting of 30 seconds of exercise and 20 seconds of rest between sets. Let’s get started! Start by standing with your feet hip-width apart. Lower your body as if you are going to sit on a chair. Keep your back straight and chest up. Keeping your weight in your heels and push up to start. Position your back flat against a wall with your feet shoulder-width apart. Slide down the wall until your thighs are parallel to the floor. Hold this pose for 30 seconds. Lay face down on the floor with your arms and legs extended. Raise your arms, chest, and legs off the floor. Make sure to keep your belly button pressed into the floor. Hold this pose for 30 seconds. Lie on your back with arms extended above your head and legs extended straight in the air. Lower your right arm and extend your right leg out straight at the same time. Keep your lower back on the floor. Return to starting position and repeat on the left side. Alternate sides for 30 seconds. Stand with your feet hip-width apart and slowly lift your heels off the ground. Pause and lower your heels back to the ground. Do not lock your knees as you go down. Repeat for 30 seconds. Start in a squat position with your feet shoulder-width apart. Place your hands in front of your feet and alternate stepping forward with your feet and hands. Keep your hips low. Continue for 30 seconds. Lie flat on your back and place your hands under your glutes. Keeping your legs straight and together, lift them up until you reach a 90-degree angle. Pause and lower your legs back down. Repeat for 30 seconds. Stand facing a wall and place your hands slightly wider than shoulder-width apart. Lean in and bend your elbows, keeping them close to the wall. Push off the wall and extend your arms back to full extension. Repeat for 30 seconds. Sit on the floor with your back straight and your feet flat on the ground. Raise one leg until it forms a 90-degree angle. Hold for a few seconds and then slowly lower your leg back down. Repeat for 30 seconds before switching to the other leg. That’s it for Day 15 of your 4-Week Total Body Transformation Challenge. Be sure to take a few moments to stretch at the end of your workout. See you tomorrow for Day 16!Welcome to Day 15 of your 4-Week Total Body Transformation Challenge!
Body Weight Squat
Wall Sit
Superman Hold
Dead Bug
Calf Raises
Bear Crawl
Lying Leg Raise
Wall Pushup
Seated Leg Extension
Day 15 of 4-Week Total Body Transformation Challenge
Prior to commencing your workout, it's essential to incorporate a brief warm-up routine. Spend around 5 minutes either doing some brisk walking in place or strolling around your house.
This pre-workout warm-up helps prepare your body for exercise, increasing blood flow and flexibility to reduce the risk of injury and enhance overall performance.
![4-Week Total Body Transformation Challenge](https://workoutable.com/wp-content/uploads/2023/11/4-Week-Total-Body-Transformation-Challenge-Day-15.png)
Equipment Suggestion
Circuit 1- Do the circuit 3 times
1) Body Weight Squat for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/dc9b6dc5-f1ff-42e4-852d-a75b05e09f01/preview.webp)
Rest for 20 Sec
2) Wall Sit for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/a4a34911-d62b-4a3d-a294-876a93091b7b/preview.webp)
Rest for 20 Sec
3) Superman Hold for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/823f0bfb-17ff-4073-ae67-24887a7bb13e/preview.webp)
Rest for 20 Sec
Circuit 2- Do the circuit 3 times
4) Dead Bug for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/31bfb96f-bebc-46e6-a961-a91daad5ca65/preview.webp)
Rest for 20 Sec
5) Calf Raises for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/b34c7d5f-9216-4943-a3a7-da85f152f03c/preview.webp)
Rest for 20 Sec
6) Bear Crawl for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/822b3c74-14a6-4617-84d6-cd01e1847a02/preview.webp)
Rest for 20 Sec
Circuit 3- Do the circuit 3 times
7) Lying Leg Raise for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/00837861-1ace-42fd-ad61-d8f1cf1fc49a/preview.webp)
Rest for 20 Sec
8) Wall Pushup for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/44a05cf9-e703-43c3-a1a1-d485fae415a5/preview.webp)
Rest for 20 Sec
9) Seated Leg Extension for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/0b00235c-651e-4d85-b83e-622018284e07/preview.webp)
Rest for 20 Sec
Cool Down and Stretching
After completing your workout, it's crucial to follow up with an effective cool-down routine. Take a leisurely 5-minute walk around to gradually lower your heart rate and help your body recover. Alternatively, you can opt for static stretches to release muscle tension and improve flexibility.
This cool-down phase is essential for reducing post-workout soreness and promoting a sense of well-being, making it an important part of any exercise regimen.