Welcome to Day 4 of our invigorating Total Body Tabata – a 4-Week Body Weight Workout Plan designed to sculpt, strengthen, and energize your entire body. Today’s routine is a carefully crafted blend of exercises that will challenge your endurance and build your muscular resilience. Embrace the burn as you power through this dynamic sequence of movements, each chosen to target key muscle groups for a full-body transformation. Prepare to push your limits with a variety of strength-building exercises. The iconic Wall Sit will test your lower body’s endurance, while the Shoulder Press aims to fortify your deltoids and triceps. Seated Leg Extensions will isolate and tone your quadriceps, and the High Plank will engage your core like never before. We’ve also incorporated classic Body Weight Squats and Chair Squats to ensure your glutes and hamstrings are not neglected. But we’re not just focusing on strength – mobility and cardiovascular health are integral to our holistic approach. Arm Circles will warm up your shoulders and improve joint mobility, while Butt Kicks serve to elevate your heart rate and enhance your lower body’s dynamic flexibility. And let’s not forget about those calves – our Calf Raises will ensure your lower legs are not overlooked, providing a firm foundation for all your activities. Our Day 4 workout embraces the Tabata protocol, a form of high-intensity interval training that is as efficient as it is challenging. Each exercise is performed with vigor for 20 seconds, followed by a crucial 10-second rest. This circuit format not only maximizes calorie burn but also boosts your metabolism, leading to more effective results in a shorter period. Remember, it’s not just about the time you put in, but the intensity and commitment you bring to each second. As you embark on today’s workout, remember that consistency is key. Day 4 is a pivotal step in your journey through our Total Body Tabata plan. Each squat, press, and extension brings you closer to your fitness goals. Stay focused, stay motivated, and let’s make every interval count. Your body will thank you for the hard work with results you can see and feel. Let’s get started!
Day 4 of Total Body Tabata - 4-Week Body Weight Workout Plan
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.
![Total Body Tabata - 4-Week Body Weight Workout Plan](https://workoutable.com/wp-content/uploads/2023/11/Total-Body-Tabata-4-Week-Body-Weight-Workout-Plan-Day-4-Week-3.png)
Equipment Suggestion
Circuit 1-Â Do the circuit 3 times
1) Wall Sit for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/a4a34911-d62b-4a3d-a294-876a93091b7b/preview.webp)
Rest for 10 Sec
2) Shoulder Press for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/c4a32df4-f81f-44d3-97a1-0f93f0af5c60/preview.webp)
Rest for 10 Sec
3) Seated Leg Extension for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/0b00235c-651e-4d85-b83e-622018284e07/preview.webp)
Rest for 10 Sec
Circuit 2-Â Do the circuit 3 times
4) High Plank for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/d0851fdc-1338-42c2-923a-472e56b4cc91/preview.webp)
Rest for 10 Sec
5) Body Weight Squat for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/dc9b6dc5-f1ff-42e4-852d-a75b05e09f01/preview.webp)
Rest for 10 Sec
6) Chair Squat for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/ea5d81a5-5a9e-4325-a716-b9d10c2acf2a/preview.webp)
Rest for 10 Sec
Circuit 3-Â Do the circuit 3 times
7) Arm Circles for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/0496ef3b-9866-4d42-9f9b-e2bfa1d8d1fb/preview.webp)
Rest for 10 Sec
8) Butt Kicks for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/61cdd2ff-01b5-4578-a3f4-5b06697672bb/preview.webp)
Rest for 10 Sec
9) Calf Raises for 20 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/b34c7d5f-9216-4943-a3a7-da85f152f03c/preview.webp)
Rest for 10 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.