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

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

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

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Welcome to Day 1 of Your Total Body Tabata Journey!

Embark on the first day of your transformative fitness adventure with our 4-Week Body Weight Workout Plan. Today’s session is designed to ease you into the Tabata training method, a high-intensity interval-based circuit that promises to kickstart your metabolism and ignite your energy levels. As you step into this journey, remember that every rep counts towards sculpting a stronger, more resilient you.

Today’s Total Body Workout: Foundation and Strength

Our Day 1 routine lays the groundwork for the weeks ahead, focusing on full-body engagement with a special emphasis on core stability and lower body strength. From the wall-supported pushup to the dynamic bear crawl, each exercise is carefully selected to prime your muscles for the challenges to come. Whether you’re a seasoned athlete or a fitness newcomer, these movements are adaptable to all levels, ensuring everyone can participate and progress.

The Tabata Protocol: Short Bursts, Maximum Gains

The beauty of Tabata lies in its simplicity and efficiency. You’ll dive into 20 seconds of focused effort, pushing through exercises like the shoulder press and chair squat, then enjoy a brief 10-second rest before moving on to the next challenge. This rhythm is not just about burning calories; it’s a strategic approach to enhance endurance and build functional strength, all within a time-efficient framework that fits into even the busiest of schedules.

Exercise Line-Up: Diversity and Balance

The exercises you’ll tackle today include wall pushups, shoulder presses, knee planks, and more, each targeting different muscle groups to ensure a balanced workout. The supported lunges and crunches will challenge your lower body and core, while the dead bug and donkey kick exercises will help stabilize and strengthen your posterior chain. Remember, it’s not about perfection; it’s about progress and maintaining the correct form throughout.

Join the Movement: Commit to Change

As part of our Total Body Tabata series, Day 1 is your first stride towards a fitter, more vibrant self. Embrace the journey, and don’t forget to track your progress. Your dedication today lays the foundation for the achievements you’ll celebrate tomorrow. Let’s get moving, and most importantly, let’s have fun with it!

Stay tuned for Day 2, where we’ll build on today’s momentum and introduce new exercises to keep your body guessing and growing. Remember, consistency is key, and every day brings you one step closer to your fitness goals.

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

#	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) 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.

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.

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.

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

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.

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.

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.

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.

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.