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

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

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

Welcome to Day 2 of our invigorating Total Body Tabata – a 4-Week Body Weight Workout Plan designed to sculpt, strengthen, and energize your entire body with no equipment needed. Today’s session is all about igniting your muscles and boosting your heart rate with dynamic movements tailored to work every major muscle group. Get ready to challenge your endurance and enhance your coordination as you dive into a series of high-powered exercises.

Energize Your Routine with High-Intensity Moves

Prepare to elevate your fitness journey with today’s lineup of compelling exercises. Kick things off with High Knees to get your blood pumping and set the tone for an intense workout. Transition into a Knee Plank to fortify your core, followed by Toe Taps to maintain your heart rate. Engage your abs further with Toe Touches, and then strengthen your back and shoulders with the Superman Hold Pull Down. Each movement is designed to build upon the last, creating a seamless flow of strength and cardio.

Embrace the Power of Bodyweight Training

Continue to push your limits with the Bear Crawl and Chair Squat, moves that will challenge your stability and leg strength. The Dead Bug exercise will target your deep core muscles, while Donkey Kicks will focus on your glutes and hamstrings. Remember, the beauty of bodyweight exercises is their simplicity and effectiveness – no gym or fancy equipment required, just your dedication and effort.

Interval-Based Circuit to Maximize Results

The beauty of Tabata lies in its interval-based circuit format, which is scientifically proven to boost fitness levels and accelerate fat loss. You’ll perform each exercise for 20 seconds, giving your all, followed by a brief 10-second rest. This high-intensity interval training (HIIT) approach will not only maximize your workout efficiency but also keep your metabolism fired up long after you’ve completed the last rep.

Stay Committed to Your 4-Week Transformation

As part of this comprehensive 4-Week Body Weight Workout Plan, Day 2 plays a crucial role in developing your fitness foundation. Stick with the program, stay consistent, and watch as your body adapts and transforms. Remember, your journey is unique, and every day brings you one step closer to your goals. Let’s get moving and conquer today’s Total Body Tabata workout!

Day 2 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) High Knees for 20 Sec

Instructions:

Start in a standing position, feet together, arms at your sides

Raise your right knee high in front of you and quickly switch, bringing your left knee up

Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs

Continue raising your knees as high as possible with each step, keeping your back straight

Keep your head up and focus ahead

Complete 20 to 30 repetitions

Rest for 10 Sec

2) 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

3) Toe Taps for 20 Sec

Instructions:

Stand with your feet hip-width apart and arms at your sides.

Lift one foot off the ground and tap the toe of the opposite foot lightly on the ground.

Tap the toe of the opposite foot lightly on the ground 8 times quickly.

Switch feet and repeat the same steps.

Continue alternating feet, tapping the toe of the opposite foot 8 times quickly.

Rest for 10 Sec

Circuit 2- Do the circuit 3 times

4) Toe Touches for 20 Sec

Instructions:

Stand with feet shoulder width apart.

Bend your knees to lower your upper body slightly.

Raise both arms up towards the ceiling.

Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.

Raise your torso back up to the starting position.

Repeat the movement for desired number of repetitions.

Rest for 10 Sec

5) Superman Hold Pull Down for 20 Sec

Instructions:

Stand facing the pull-down machine with feet shoulder-width apart.

Reach up and grab the bar with an overhand grip.

Take a big breath and then slightly tuck your chin towards your chest.

Keeping your upper arms close to your ears, and your chest up, use your lats to pull the bar down until it touches your collarbone.

Pause for a moment at the bottom position and then straighten your arms to return the bar to the starting position with control.

Repeat for the desired number of reps.

Rest for 10 Sec

6) 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

Circuit 3- Do the circuit 3 times

7) 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

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.