Total Body Tabata – 4-Week Body Weight Workout Plan – Day 1 – Week 2

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Arun Kumar T, D.P.T, PN Coach
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Welcome to Day 1 of Your Total Body Tabata Journey!

Embark on a transformative fitness odyssey with our Total Body Tabata – 4-Week Body Weight Workout Plan. Designed to kickstart your regimen, Day 1 lays the foundation for a stronger, more resilient you. Today’s theme is all about igniting every muscle group, setting the tone for the dynamic days ahead.

Your Day 1 Workout Lineup

Prepare to challenge yourself with a series of beginner-friendly exercises that promise to deliver maximum results with minimal equipment. Today’s routine includes foundational movements like Wall Pushups and Chair Squats, which are perfect for building strength and stamina. You’ll also engage in Shoulder Presses and Supported Lunges to target key muscle groups, ensuring a balanced and comprehensive workout.

Embrace the Power of Tabata

Our carefully curated circuit follows the Tabata interval format, a proven method to boost your metabolism and enhance endurance. Each exercise, from the core-strengthening Crunches and Dead Bug to the glute-activating Donkey Kicks, is performed for a high-intensity 20 seconds, followed by a brief 10-second rest. This rhythm will keep your heart rate up and calories burning.

Stay Motivated and Track Your Progress

As part of this Total Body Tabata plan, remember that consistency is key. Embrace the Bear Crawl and Knee Plank today, and watch as your ability to perform these exercises evolves over the coming weeks. Stay motivated by tracking your progress and celebrating every step forward on this fitness journey.

Ready, Set, Sweat!

Get set to sweat, sculpt, and strengthen with our Day 1 workout. Remember, this is just the beginning. Each day, each exercise, each interval is a building block toward your ultimate fitness goals. Let’s crush this Total Body Tabata workout together!

 

Day 1 of Total Body Tabata - 4-Week Body Weight Workout Plan

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.

Total Body Tabata - 4-Week Body Weight Workout Plan

Equipment Suggestion

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

Circuit 1-  Do the circuit 3 times

1) Wall Pushup for 20 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.
 

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Rest for 10 Sec

2) Shoulder Press for 20 Sec

Instructions: 

  • 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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Rest for 10 Sec

3) Knee Plank for 20 Sec

Instructions: 

  • 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.
 

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Rest for 10 Sec

Circuit 2-  Do the circuit 3 times

4) Bear Crawl for 20 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
 

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Rest for 10 Sec

5) Supported Lunges for 20 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.
 

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Rest for 10 Sec

6) Chair Squat for 20 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.
 

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Rest for 10 Sec

Circuit 3-  Do the circuit 3 times

7) Crunches for 20 Sec

Instructions: 

  • Lie on your back on the floor.
  • Bend your knees and put your feet on the floor, hip-width apart.
  • Place your hands lightly on either side of your head, elbows bent and pointed outwards.
  • Engage your abdominals, exhale, and lift your shoulder blades off the floor.
  • Pause at the top, and then inhale and slowly lower your back to the starting position.
  • Repeat the exercise as many times as is necessary, stopping when deemed necessary.
 

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Rest for 10 Sec

8) Dead Bug for 20 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.
 

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Rest for 10 Sec

9) Donkey Kick for 20 Sec

Instructions: 

  • 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.
 

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Rest for 10 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.

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