Arun Kumar T, D.P.T, PN Coach
Get Ready to Kickstart Your 4-Week Body Weight Boost
Welcome to Day 1 of our 4-Week Body Weight Boost! Today’s workout is designed to help you get accustomed to interval-based workouts and build strength in all the major muscle groups.
In each circuit, you’ll have 30 seconds of exercise, followed by 30 seconds of rest, repeated 3-4 times. The exercises for Day 1 are:
- Body Weight Squat
- Wall Sit
- High Plank
- Dead Bug
- Calf Raises
- Knee Pushup
- Lying Leg Raise
- Wall Pushup
- Bird Dog
By the end of the 4-week program, you will have built muscle and endurance while having fun along the way. So, let’s get started.
The exercises today focus primarily on lower-body strength, but you’ll also work your core and upper-body with the wall pushup and bird dog exercises. Be sure to use proper form and challenge yourself to increase the intensity each set.
Ready to start? Great! Let’s get our sweat on.
Remember, each circuit is only 30 seconds of exercise followed by 30 seconds of rest. You’ve got this! With the right motivation and commitment, you’ll be feeling strong and energized by the end of the 4-week program. Good luck!
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Day 1 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) Body Weight Squat for 30 Sec
- Stand up straight with your feet slightly wider than shoulder width apart and your toes slightly turned out.
- Hinge at your hips and lower your body towards the floor, keeping your back straight and your weight in the heels of your feet.
- Lower your body until your thighs become parallel to the floor.
- Push through your heels to return to the starting position.
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- 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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- Start with your hands shoulder-width apart on the floor and extended in front of you.
- Tuck your toes and step or jump back to a plank position.
- Pull your belly button in towards your spine to stabilize your core.
- Squeeze your glutes and quads and ensure your shoulders, hips, and heels are in a straight line.
- Make sure your head is in line with your spine and look at a spot on the floor about a foot beyond your hands
- Maintain the plank position while breathing deeply for 30 seconds to 1 minute.
- To come out of the plank, lower yourself to the floor one vertebrae at a time.
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Circuit 2-Â Do the circuit 3 times
- Lie flat on your back with your feet flat on the floor and your knees bent.
- Raise your arms directly in the air.
- Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.
- From there, slowly lower your right leg until it just hovers above the ground.
- At the same time, lower your left arm until it is just above the ground.
- Return to the starting position, and repeat on the other side.
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5) Calf Raises for 30 Sec
- Stand up straight with your feet shoulder width apart
- Raise up onto the balls of your feet as high as you can, lifting your heels off the ground
- Hold for a moment before lowering your heels back to the ground
- Repeat the exercises for desired number of reps
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6) Knee Pushup for 30 Sec
- Start in a high plank with your arms extended directly under your shoulders.
- Bend your elbows and lower your body towards the floor, while keeping your eyes focussed ahead.
- Pause when your chest is close to the floor, making sure your elbows are tucked close to your torso.
- Then slowly push yourself back up to the starting position.
- Lower your knees to the floor, and repeat the same movement again.
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Circuit 3-Â Do the circuit 3 times
7) 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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8) 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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- Begin on all fours with a neutral spine and the core engaged.
- Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.
- At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.
- Keep the head in line with the spine, looking at the ground.
- Hold the position for a few seconds, and then return to the starting position.
- Repeat on the opposite side.
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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.
