Arun Kumar T, D.P.T, PN Coach
Day 4: Strength Training
Welcome to Day 4 of the 4-Week Body Weight Boost Workout Program! Today’s workout will challenge your strength with exercises targeting your upper body, lower body, and core. This session follows an interval-based circuit format, where each exercise will be done for 30 seconds followed by 30 seconds of rest.
Using only your bodyweight, you’ll be tackling Shoulder Press, IYT Raise, Wall Pushup, Superman Hold Pull Down, Chair Squat, Knee Pushup, Body Weight Squat, Wall Sit, and Seated Leg Extension. These exercises are designed to build strength and tone your entire body, while increasing your heart rate for a great cardio workout.
You’ll feel the difference in your body as we work our way through this program, building on the foundation we created in week one. With a focus on proper form and technique throughout each exercise, you’ll increase your strength while avoiding injury.
Take your time, stay hydrated, and remember to focus on your breath throughout each exercise. We’ll be mixing up the intensity as we go, so you can stay focused and make the most of this 4-Week Body Weight Boost. Get ready to take on Day 4!
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Day 4 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) Shoulder Press for 30 Sec
- Stand with your feet hip-width apart.
- Hold the weights at shoulder-height, with your elbows slightly bent.
- Press both weights directly overhead, making sure to keep your elbows slightly bent.
- Lower the weights back down to shoulder-height.
- Repeat for desired number of reps.
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- Gather your materials: IYT Raise worksheet, a pencil, and a timer.
- Set your timer for three minutes.
- Find a comfortable spot to sit.
- Take a few deep breaths and relax your body.
- Read the IYT Raise worksheet and think about each question.
- Once the timer is up, take a few moments to reflect on your answers and feelings.
- Write down any thoughts on the IYT Raise worksheet.
- When you’re finished, you can share your insights with someone else or keep them to yourself.
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3) 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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Circuit 2-Â Do the circuit 3 times
4) Superman Hold Pull Down for 30 Sec
- Stand facing the pull-down machine with feet shoulder-width apart.
- Reach up and grab the bar with an overhand grip.
- Take a big breath and then slightly tuck your chin towards your chest.
- Keeping your upper arms close to your ears, and your chest up, use your lats to pull the bar down until it touches your collarbone.
- Pause for a moment at the bottom position and then straighten your arms to return the bar to the starting position with control.
- Repeat for the desired number of reps.
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5) 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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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) 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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9) Seated Leg Extension for 30 Sec
- Sit on the leg extension machine with your back and hips firmly pressed against the seat.
- Place your lower legs under the padded lever and adjust the lever to fit your thighs.
- Grasp the handle in front of you and extend your legs out to the farthest point.
- Pause at the farthest point and then slowly return to the starting position.
- Repeat for the desired number of reps.
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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.
