Arun Kumar T, D.P.T, PN Coach
Welcome to Day 1 of your 4-Week Body Weight Boost!
Today will be a fun, full-body workout incorporating multiple bodyweight and resistance exercises. We’ll be following an interval-based circuit format, consisting of 30 seconds of exercise and 30 seconds of rest between sets.
Let’s get started!
Your first exercise is the Body Weight Squat. This is a basic yet effective exercise for activating your lower body muscles. It will help strengthen your core, leg muscles, and more.
Next up is the Wall Sit, a classic bodyweight exercise that focuses on strengthening your quads, as well as your glutes, calves, and core.
Third on the list is the Superman Hold, a fantastic exercise for engaging core muscles. This is a great way to hone in on those abs and strengthen your entire midsection.
Then, move on to the Cat Cow, which is a dynamic stretch that helps you release tension in your back, neck, and core. This one is particularly helpful for improving posture.
Lastly, perform some Calf Raises. This exercise is great for working the calves and lower legs, and can also help with balance. It’s also a great way to finish up this session.
Now, you’re ready to move on to the next exercises: Bird Dog, Lying Leg Raise, Wall Sit, and Chair Squat. These exercises all target various muscles in order to help you build stability, strength, and tone. Get ready for a challenge!
Good luck, and have a great workout!
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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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3) Superman Hold for 30 Sec
- Stand with your feet slightly over a shoulder-width apart.
- Raise your arms out to your sides with your palms facing forward in a Superman pose.
- Engage your core muscles by slightly tilting your pelvis forward and squeezing your stomach muscles.
- Tighten all your muscles and hold this position for 15-20 seconds or as long as you can.
- Release the tension in your body and lower your arms.
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Circuit 2-Â Do the circuit 3 times
- Stand in a mountain pose, with your feet hip-width apart, hands on your hips, and your spine erect.
- Inhale as you arch your spine, tilt your pelvis forward, and gaze up.
- Exhale as you round your back and tuck your chin in towards your chest like a cow.
- Inhale as you raise your head up to look forward and tilt your pelvis back as you arch your back.
- Exhale as you tuck your chin in towards your chest and round your back like a cat.
- Repeat the sequence for 10-15 times.
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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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- 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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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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- 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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9) Chair Squat for 30 Sec
- Stand up straight and bring your feet about shoulder-width apart.
- Lower your hips and bend your knees, as if you are about to sit in a chair.
- Continue to lower until your thighs are parallel to the floor.
- While keeping your back as straight as possible, press through your heels and stand up.
- Repeat the movement for as many repetitions as desired.
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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.
