Total Body Tabata - 4-Week Body Weight Workout Plan - Day 1 - Week 3

Total Body Tabata – 4-Week Body Weight Workout Plan – Day 1 – Week 3

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

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Welcome to Day 1 of Your Total Body Tabata Journey!

Embark on your fitness odyssey with the Total Body Tabata – 4-Week Body Weight Workout Plan, where we start strong by laying the foundation for a more toned and powerful you. Today’s routine is a blend of dynamic movements and core-strengthening exercises designed to engage every muscle in your body and kickstart your metabolism.

Kickoff with Dynamic Movements!

We begin Day 1 with exercises that set your muscles in motion and get that heart rate up. Start with Arm Circles to warm up your shoulders, followed by Calf Raises to awaken those lower leg muscles. Then, we transition into a series of core activations with Crunches, ensuring your abs are fired up and ready for what’s to come.

Strengthening Core and Stability

Following the warm-up, we dive into exercises that not only build core strength but also enhance your balance and stability. The Bird Dog and Cat Cow are perfect for aligning your spine and engaging your midsection, while the Dead Bug further challenges your core endurance. These movements are essential for building a solid foundation that supports all other exercises.

Elevate Your Heart Rate and Build Power

To add a cardio element and boost your lower body strength, we incorporate Butt Kicks and Chair Squats. These exercises are not only great for your heart but also for sculpting powerful legs and glutes. The Donkey Kick then targets your posterior chain, ensuring we leave no muscle group behind.

Interval-Based Circuit to Maximize Results

Each exercise in today’s lineup will be performed in an interval-based circuit format. You’ll push hard for 20 seconds, giving it your all, and then enjoy a brief 10-second rest before moving onto the next exercise. This Tabata-style approach ensures maximum calorie burn and keeps your workout challenging and efficient.

Remember, Day 1 is just the beginning. As part of this comprehensive 4-Week Body Weight Workout Plan, you’re on the path to a stronger, healthier, and more vibrant self. Let’s get moving and set the tone for the rest of your transformative journey!

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

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Circuit 1- Do the circuit 3 times

1) Arm Circles for 20 Sec

Instructions:

Stand with your feet slightly wider than your shoulders.

Rest your arms down at your side, with your palms facing downwords.

Begin to make small circles with your arms.

Go clockwise with your right arm, while going counter-clockwise with your left arm.

Slowly increase the size and speed of your circles.

Continue for 30-60 seconds

Reverse the direction, and repeat for 30-60 seconds.

Rest for 10 Sec

2) Calf Raises for 20 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 10 Sec

3) 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.

Rest for 10 Sec

Circuit 2- Do the circuit 3 times

4) Bird Dog for 20 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.

Rest for 10 Sec

5) Cat Cow for 20 Sec

Instructions:

Stand in a mountain pose, with your feet hip-width apart, hands on your hips, and your spine erect.

Inhale as you arch your spine, tilt your pelvis forward, and gaze up.

Exhale as you round your back and tuck your chin in towards your chest like a cow.

Inhale as you raise your head up to look forward and tilt your pelvis back as you arch your back.

Exhale as you tuck your chin in towards your chest and round your back like a cat.

Repeat the sequence for 10-15 times.

Rest for 10 Sec

6) 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.

Rest for 10 Sec

Circuit 3- Do the circuit 3 times

7) Butt Kicks for 20 Sec

Instructions:

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.

Rest for 10 Sec

8) 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.

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.

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.