Today is Day 16 of the 4-Week Total Body Transformation Challenge! Get ready to engage and challenge your entire body as we go through an interval-based circuit consisting of 30 seconds of exercise and 20 seconds of rest between sets. Our lineup of exercises for Day 16 includes High Knees, Butt Kicks, Cat Cow, Donkey Kick, Knee Plank, Toe Taps, Bear Crawl, High Knees, and Butt Kicks. High Knees Butt Kicks Cat Cow Donkey Kick Knee Plank Toe Taps Bear Crawl Get ready for Day 16 of the 4-Week Total Body Transformation Challenge! With today’s exercises, you’ll be sure to challenge your entire body and break a sweat.Day 16 – Total Body Transformation Challenge
High Knees is a great full body exercise that combines cardio, balance, and coordination. Stand with feet hip-width apart and bring one knee up toward your chest while the other foot is off the floor. Keep alternating from one leg to the other for a great full body workout.
Butt Kicks are a great way to fire up your glutes and calves. Start with feet hip-width apart and bring one heel up toward your sit-bones. Keep alternating your legs for a great cardio exercise.
The Cat Cow exercise is a great way to engage the spine and core muscles. Start on all fours and alternate between arching the spine up towards the ceiling while inhaling, and dipping the spine down toward the floor while exhaling.
The Donkey Kick exercise is great for engaging the glutes and hamstrings. Start on all fours and lift one leg up towards the ceiling. Keep the core tight and the hips square while alternating your legs.
Knee Plank is a great way to strengthen the core and engage your shoulders, glutes, and hamstrings. Start on the floor on your hands and knees and slowly extend one leg out behind you at a time while keeping your feet together. Make sure your core is engaged and your back is flat.
Toe Taps are a great way to fire up your core and challenge your balance. Start in a standing position and lift one foot off the ground and tap it with the other foot. Keep alternating your toes for a great workout.
Bear Crawl is much like the crawl you did as a child. Start on all fours and take small steps forward with your arms and legs moving simultaneously. Keep alternating your steps for a full body workout.
Day 16 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-16.png)
Equipment Suggestion
Circuit 1- Do the circuit 3 times
1) High Knees for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/4c848e8d-2103-4f46-b54d-e13610be09f6/preview.webp)
Rest for 20 Sec
2) Butt Kicks for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/61cdd2ff-01b5-4578-a3f4-5b06697672bb/preview.webp)
Rest for 20 Sec
3) Cat Cow for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/4e76ec59-ec26-4ef0-a3b6-97e43d62f8b1/preview.webp)
Rest for 20 Sec
Circuit 2- Do the circuit 3 times
4) Donkey Kick for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/fe9fac5a-1522-4095-862b-ef1fd53ec15f/preview.webp)
Rest for 20 Sec
5) Knee Plank for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/3f8c7921-2926-40ce-8821-ea6369b27527/preview.webp)
Rest for 20 Sec
6) Toe Taps for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/50b164b8-ca6e-4b98-a212-b35fc0d2cd25/preview.webp)
Rest for 20 Sec
Circuit 3- Do the circuit 3 times
7) 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
8) High Knees for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/4c848e8d-2103-4f46-b54d-e13610be09f6/preview.webp)
Rest for 20 Sec
9) Butt Kicks for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/61cdd2ff-01b5-4578-a3f4-5b06697672bb/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.