4-Week Total Body Transformation Challenge – Day 15

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

Welcome to Day 15 of your 4-Week Total Body Transformation Challenge!

Today, we will be focusing on strengthening and toning multiple muscle groups with eight exercises. We will be using an interval-based circuit format, consisting of 30 seconds of exercise and 20 seconds of rest between sets.

Let’s get started!

Body Weight Squat

Start by standing with your feet hip-width apart. Lower your body as if you are going to sit on a chair. Keep your back straight and chest up. Keeping your weight in your heels and push up to start.

Wall Sit

Position your back flat against a wall with your feet shoulder-width apart. Slide down the wall until your thighs are parallel to the floor. Hold this pose for 30 seconds.

Superman Hold

Lay face down on the floor with your arms and legs extended. Raise your arms, chest, and legs off the floor. Make sure to keep your belly button pressed into the floor. Hold this pose for 30 seconds.

Dead Bug

Lie on your back with arms extended above your head and legs extended straight in the air. Lower your right arm and extend your right leg out straight at the same time. Keep your lower back on the floor. Return to starting position and repeat on the left side. Alternate sides for 30 seconds.

Calf Raises

Stand with your feet hip-width apart and slowly lift your heels off the ground. Pause and lower your heels back to the ground. Do not lock your knees as you go down. Repeat for 30 seconds.

Bear Crawl

Start in a squat position with your feet shoulder-width apart. Place your hands in front of your feet and alternate stepping forward with your feet and hands. Keep your hips low. Continue for 30 seconds.

Lying Leg Raise

Lie flat on your back and place your hands under your glutes. Keeping your legs straight and together, lift them up until you reach a 90-degree angle. Pause and lower your legs back down. Repeat for 30 seconds.

Wall Pushup

Stand facing a wall and place your hands slightly wider than shoulder-width apart. Lean in and bend your elbows, keeping them close to the wall. Push off the wall and extend your arms back to full extension. Repeat for 30 seconds.

Seated Leg Extension

Sit on the floor with your back straight and your feet flat on the ground. Raise one leg until it forms a 90-degree angle. Hold for a few seconds and then slowly lower your leg back down. Repeat for 30 seconds before switching to the other leg.

That’s it for Day 15 of your 4-Week Total Body Transformation Challenge. Be sure to take a few moments to stretch at the end of your workout. See you tomorrow for Day 16!

Day 15 of 4-Week Total Body Transformation Challenge

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 Total Body Transformation Challenge

Equipment Suggestion

#	Preview	Product
1		Manduka PRO Yoga Mat – Premium 6mm Thick Mat, Eco Friendly, Oeko-Tex Certified,...
2		Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT

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 20 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 20 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 20 Sec

Circuit 2- Do the circuit 3 times

4) Dead Bug for 30 Sec

Instructions:

Lie flat on your back with your feet flat on the floor and your knees bent.

Raise your arms directly in the air.

Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.

From there, slowly lower your right leg until it just hovers above the ground.

At the same time, lower your left arm until it is just above the ground.

Return to the starting position, and repeat on the other side.

Rest for 20 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 20 Sec

6) 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

Rest for 20 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 20 Sec

8) Wall Pushup for 30 Sec

Instructions:

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.

Rest for 20 Sec

9) Seated Leg Extension for 30 Sec

Instructions:

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.

Rest for 20 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.