4-Week Body Weight Boost - Day 1 - Week 4

4-Week Body Weight Boost – Day 1 – Week 4

Arun Kumar T, D.P.T, PN Coach

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Day 1: Get Ready for a 4-Week Body Weight Boost

Welcome to our 4-Week Body Weight Boost! Our Day 1 workout encourages you to challenge your body and strength by combining body weight exercises in an interval-based circuit format. You’ll complete each exercise within 30 seconds followed by 15 seconds of rest.

Our Day 1 workout focuses on strengthening your core and lower body muscles. We’ll start with the body weight squat, then move on to wall sits, superman holds, cat cow, calf raises, bird dogs, lying leg raises and finally, end with a chair squat.

The body weight squat requires you to stand with your feet shoulder width apart. Engage your core and slowly lower your hips back and down while bending your knees. Make sure you keep your chest and upper body tall. Hold the position at the bottom and then return to the starting position.

A wall sit will work your quads. Stand with your back against a wall, feet facing forward and shoulder width apart. Slowly slide your back down the wall, bending your knees until your thighs are parallel with the ground. Hold the position for the set time, and slowly return to the starting position.

The superman hold is an exercise that requires you to lie flat on the ground with your hands extended straight above your head. Engage your core and lift both your arms and legs off the ground as you hold this position. Return to the starting position after the set time.

Cat cow is a gentle stretch for your spine and core. Start on your hands and knees with your wrists directly below your shoulders and your knees directly below your hips. As you exhale, round your spine up towards the ceiling. Then inhale, arch your back and drop your head towards the ground.

These are just a few of the exercises you’ll be doing for Day 1 of our 4-Week Body Weight Boost. Ready to get started? Let’s go!

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

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Circuit 1- Do the circuit 3 times

1) Body Weight Squat for 30 Sec

Instructions:

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.

Rest for 15 Sec

2) Wall Sit for 30 Sec

Instructions:

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.

Rest for 15 Sec

3) Superman Hold for 30 Sec

Instructions:

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.

Rest for 15 Sec

Circuit 2- Do the circuit 3 times

4) Cat Cow for 30 Sec

Instructions:

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.

Rest for 15 Sec

5) Calf Raises for 30 Sec

Instructions:

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

Rest for 15 Sec

6) Bird Dog for 30 Sec

Instructions:

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.

Rest for 15 Sec

Circuit 3- Do the circuit 3 times

7) Lying Leg Raise for 30 Sec

Instructions:

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.

Rest for 15 Sec

8) Wall Sit for 30 Sec

Instructions:

Rest for 15 Sec

9) Chair Squat for 30 Sec

Instructions:

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.

Rest for 15 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.