Arun Kumar T, D.P.T, PN Coach
Welcome to Day 2 of your 4-Week Body Weight Boost Routine!
Today’s focused circuit includes 8 exercises that will help you build strength and burn fat. We’re utilizing an interval-style format of 30 seconds exercise and 30 seconds of rest between sets. Get ready to work hard and see results!
Exercises on Day 2:
- Lying Leg Raise
- Knee Plank
- Wall Pushup
- Shoulder Press
- Seated Leg Extension
- Toe Taps
- Wall Sit
- Toe Touches
- IYT Raise
During the circuit, you’ll move from one exercise to the next with minimal rest. You’ll work your whole body, focusing on strength and endurance. Remember to push yourself, but never sacrifice form. You’ll be amazed at what your body can accomplish!
At the end of this circuit, you’ll have worked your legs, core, arms, and back. Your body will thank you for the hard work and you’ll be on your way to feeling fit and energized.
Ready to get started? Don’t forget to warm up with some dynamic stretching before diving in. We can’t wait for you to take on Day 2 of your 4-Week Body Weight Boost Routine. Let’s do this!
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Day 2 of 4-Week Body Weight Boost
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.
Equipment Suggestion
Circuit 1-Â Do the circuit 3 times
1) 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.
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- Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.
- Keep your spine lengthened and your neck in line with your body.
- Breathe deeply, focusing on your core and keeping your core muscles engaged.
- Slowly shift your weight to one knee, and lift up the other knee.
- Hold the position for 10-30 seconds.
- Repeat on the other side.
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3) 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.
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Circuit 2-Â Do the circuit 3 times
4) Shoulder Press for 30 Sec
- Stand with your feet hip-width apart.
- Hold the weights at shoulder-height, with your elbows slightly bent.
- Press both weights directly overhead, making sure to keep your elbows slightly bent.
- Lower the weights back down to shoulder-height.
- Repeat for desired number of reps.
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5) Seated Leg Extension for 30 Sec
- Sit on the leg extension machine with your back and hips firmly pressed against the seat.
- Place your lower legs under the padded lever and adjust the lever to fit your thighs.
- Grasp the handle in front of you and extend your legs out to the farthest point.
- Pause at the farthest point and then slowly return to the starting position.
- Repeat for the desired number of reps.
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- Stand with your feet hip-width apart and arms at your sides.
- Lift one foot off the ground and tap the toe of the opposite foot lightly on the ground.
- Tap the toe of the opposite foot lightly on the ground 8 times quickly.
- Switch feet and repeat the same steps.
- Continue alternating feet, tapping the toe of the opposite foot 8 times quickly.
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Circuit 3-Â Do the circuit 3 times
- 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.
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8) Toe Touches for 30 Sec
- Stand with feet shoulder width apart.
- Bend your knees to lower your upper body slightly.
- Raise both arms up towards the ceiling.
- Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.
- Raise your torso back up to the starting position.
- Repeat the movement for desired number of repetitions.
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- Gather your materials: IYT Raise worksheet, a pencil, and a timer.
- Set your timer for three minutes.
- Find a comfortable spot to sit.
- Take a few deep breaths and relax your body.
- Read the IYT Raise worksheet and think about each question.
- Once the timer is up, take a few moments to reflect on your answers and feelings.
- Write down any thoughts on the IYT Raise worksheet.
- When you’re finished, you can share your insights with someone else or keep them to yourself.
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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.