Arun Kumar T, D.P.T, PN Coach
Welcome to Day 4 of Your 4-Week Body Weight Boost Workout Routine!
Are you ready to get moving? Today’s workout is designed to tone and strengthen your muscles with bodyweight exercises. This interval-based circuit format consists of 30 seconds of exercise with 15 seconds of rest between sets.
Today’s workout focuses on building strength and endurance with a variety of movements. The exercises include butt kicks, high knees, bear crawl, donkey kick, knee plank, toe taps, and more.
These exercises will help you to focus on lower-body strength and stability while challenging your coordination. The movements are designed to tone and strengthen your muscles and increase your endurance.
By following this program for the next four weeks, you’ll be surprised at the changes you can make in your body. Get ready for some challenging yet rewarding workouts! Today is the day to start building your strength and endurance. Let’s get started!
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- Do the circuit 3 times
- 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.
- Start in a standing position, feet together, arms at your sides
- Raise your right knee high in front of you and quickly switch, bringing your left knee up
- Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs
- Continue raising your knees as high as possible with each step, keeping your back straight
- Keep your head up and focus ahead
- Complete 20 to 30 repetitions
- 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
Circuit 2- Do the circuit 3 times
4) Donkey Kick for 30 Sec
- Start on all fours, with your knees and hands aligned underneath your shoulders and hips.
- Tuck your toes under and lift your knees off the floor.
- Engage your core and round your spine, hinging at the hips.
- Exhale as you kick your feet back, straightening your legs and flipping them up towards the ceiling.
- Keep your head and neck in line with your spine as your legs reach up towards the sky.
- Pause before inhaling to bring the knees back into the chest.
- Return to the starting position and repeat.
- Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.
- Keep your spine lengthened and your neck in line with your body.
- Breathe deeply, focusing on your core and keeping your core muscles engaged.
- Slowly shift your weight to one knee, and lift up the other knee.
- Hold the position for 10-30 seconds.
- Repeat on the other side.
- Stand with your feet hip-width apart and arms at your sides.
- Lift one foot off the ground and tap the toe of the opposite foot lightly on the ground.
- Tap the toe of the opposite foot lightly on the ground 8 times quickly.
- Switch feet and repeat the same steps.
- Continue alternating feet, tapping the toe of the opposite foot 8 times quickly.
Circuit 3- Do the circuit 3 times
- 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
- Start in a standing position, feet together, arms at your sides
- Raise your right knee high in front of you and quickly switch, bringing your left knee up
- Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs
- Continue raising your knees as high as possible with each step, keeping your back straight
- Keep your head up and focus ahead
- Complete 20 to 30 repetitions
- 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.
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.
