Day 3: Get Ready to Burn!

Welcome to day 3 of your 4-Week Body Weight Boost Workout! Today, we’re taking it up a notch with an interval-based circuit format featuring 30 seconds of exercises and 30 seconds of rest between sets. Today’s exercises include:

  1. Body Weight Squat
  2. Supported Lunges
  3. Bear Crawl
  4. Body Weight Squat
  5. Butt Kicks
  6. Calf Raises
  7. Chair Squat
  8. Wall Sit
  9. High Plank

These exercises are sure to get your heart rate up and your muscles burning! During today’s workout, you’ll be focusing on endurance, stability, and power. This combination will help you build strength and reduce body fat.

At the same time, you’ll be toning your muscles, improving your balance, and building your endurance. This combination of exercises will help you build power and increase your metabolism.

Be sure to take your time during each exercise and focus on proper form to maximize your efforts and get the most out of your workout.

Get ready to burn and get stronger! Let’s jump into our Body Weight Boost workout and get to it!

 

Day 3 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.

4-Week Body Weight Boost

Equipment Suggestion

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.
 

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Rest for 30 Sec

2) Supported Lunges for 30 Sec

Instructions: 

  • Stand with your feet slightly wider than shoulder-width apart.
  • Place your hands on your hips or stretch them out in front of you.
  • Bend your knees and lower your body down, keeping your back straight.
  • Pause when your front leg forms a 90-degree angle and your back knee is close to the floor.
  • Push off your front leg and return to the starting position.
  • Repeat with the opposite leg.
 

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Rest for 30 Sec

3) Bear Crawl for 30 Sec

Instructions: 

  • Begin in a kneeling position with your arms extended parallel to your shoulders and your knees under your hips
  • Engage your core, keeping a neutral spine throughout the exercise
  • Lift your hips and walk your hands in front of you to transition to a plank position
  • Keeping your core engaged and your arms extended, initiate the motion of the bear crawl by taking a small “step” forward with your left arm and right leg simultaneously
  • Bring your left knee in and forward while bringing your right arm backward and in at the same time
  • Repeat the motion of walking forwards, alternating arms and legs with each step for desired number of reps
  • To finish the bear crawl, perform the same motion in reverse, returning to starting position
 

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Rest for 30 Sec

Circuit 2-  Do the circuit 3 times

4) 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.
 

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Rest for 30 Sec

5) Butt Kicks for 30 Sec

Instructions: 

  • Stand straight with feet shoulder width apart.
  • Start off with a warmup jog in place to get your muscles loose.
  • Kick your right heel to your butt while keeping your left leg straight.
  • Alternate between kicking your right and left leg back towards your glutes.
  • Keep your torso upright and swing your arms to help propel your kicks.
  • Focus on breathing, in through the nose and out through the mouth.
  • Continue for 30-45 seconds.
 

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Rest for 30 Sec

6) 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
 

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Rest for 30 Sec

Circuit 3-  Do the circuit 3 times

7) 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.
 

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Rest for 30 Sec

8) 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.
 

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Rest for 30 Sec

9) High Plank for 30 Sec

Instructions: 

  • 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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Rest for 30 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.


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