Welcome to Day 4 of your 4-Week Body Weight Boost! Today, you’ll be testing your strength and endurance with an interval-based circuit. You’ll be performing 30 seconds of each exercise, with 15 seconds of rest in between each set. The exercises today are: Shoulder Press, IYT Raise, Wall Pushup, Superman Hold Pull Down, Chair Squat, Knee Pushup, Body Weight Squat, Wall Sit, and Seated Leg Extension. Let’s start with the shoulder press, which will help you to strengthen your shoulder muscles. By performing this exercise, you’ll not only be able to build muscle, but you’ll also be able to improve your posture. Next, move on to the IYT Raise. This exercise will help you to build strength in your upper back and shoulders. It will help you to gain mobility and stability in these areas, so you can perform day to day activities more easily. Now you can move on to the wall pushup. You’ll be pushing off the wall with your arms and feet, while maintaining a straight body. This exercise will help you to build strength in your arms, chest, and core. The fourth exercise is the Superman Hold Pull Down. This exercise works your back muscles, while also engaging your core and the muscles of your arms. It will help to strengthen these areas and give you more stability. Continue on to the chair squat. This exercise works your glutes, quads, hamstrings, and calves. It will help you to build strength and tone these muscles. After the chair squat, you’ll move on to the knee pushup. This exercise is great for building strength in your arms, chest, and core. It’s a great exercise to do if you don’t have access to a pullup bar. The seventh exercise is the body weight squat. This will help you to build strength in your lower body and engage your core. Finally, you’ll end the workout with the wall sit. This exercise will really test your strength and endurance. You’ll be sitting against a wall with your feet shoulder width apart and your back straight. It will help you to build lower body strength and core stability. That’s it for Day 4 of your 4-Week Body Weight Boost! Remember to take 15 seconds of rest between each exercise to make sure you’re not overworking yourself. Good luck and enjoy!Day 4 – Reassess your Strength!
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.
![4-Week Body Weight Boost](https://workoutable.com/wp-content/uploads/2023/11/day-4-week-4-pi.png)
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Circuit 1-Â Do the circuit 3 times
1) Shoulder Press for 30 Sec
Instructions:
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Rest for 15 Sec
2) IYT Raise for 30 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/37888c38-76dc-4309-8e0b-24b1ca8b80d2/preview.webp)
Rest for 15 Sec
3) Wall Pushup for 30 Sec
Instructions:
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Rest for 15 Sec
Circuit 2-Â Do the circuit 3 times
4) Superman Hold Pull Down for 30 Sec
Instructions:
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Rest for 15 Sec
5) Chair Squat for 30 Sec
Instructions:
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Rest for 15 Sec
6) Knee Pushup for 30 Sec
Instructions:
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Rest for 15 Sec
Circuit 3-Â Do the circuit 3 times
7) Body Weight Squat for 30 Sec
Instructions:
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Rest for 15 Sec
8) Wall Sit for 30 Sec
Instructions:
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Rest for 15 Sec
9) Seated Leg Extension for 30 Sec
Instructions:
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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.