Welcome to Day 8 of Your 4-Week Total Body Transformation Challenge!

Today, we’re focusing on challenging your body with an interval-based circuit workout. You’ll alternate between 30 seconds of exercise and 30 seconds of rest between 8 different bodyweight exercises.

The exercises that you’ll be doing today are:

  • Body Weight Squat
  • Wall Sit
  • Superman Hold
  • Calf Raises
  • Bird Dog
  • Supported Lunges
  • Lying Leg Raise
  • Wall Pushup
  • Chair Squat

This workout will push your limits, and challenge you to build strength and stamina. Working on your stability with the Bird Dog and Superman Hold exercises, you’ll also be engaging your entire body with the bodyweight squats, wall sits, and supported lunges.

Keep in mind, this is a tough workout. So don’t feel discouraged if you don’t make it through all the reps. Pace yourself, do what you can, and strive to do better each time.

With the proper determination, you can succeed in this 4-Week Total Body Transformation Challenge. So, let’s get to it and have a great workout!

 

Day 8 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

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.
 

kkr

Rest for 30 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.
 

kkr

Rest for 30 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.
 

kkr

Rest for 30 Sec

Circuit 2-  Do the circuit 3 times

4) 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
 

kkr

Rest for 30 Sec

5) Bird Dog for 30 Sec

Instructions: 

  • Begin on all fours with a neutral spine and the core engaged.
  • Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.
  • At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.
  • Keep the head in line with the spine, looking at the ground.
  • Hold the position for a few seconds, and then return to the starting position.
  • Repeat on the opposite side.
 

kkr

Rest for 30 Sec

6) 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.
 

kkr

Rest for 30 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.
 

kkr

Rest for 30 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.
 

kkr

Rest for 30 Sec

9) 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.
 

kkr

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.


{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
>