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

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

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

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Welcome to Day 2 of Your Total Body Tabata Journey!

Embark on Day 2 of our 4-Week Body Weight Workout Plan, where we continue to sculpt, tone, and strengthen with a series of dynamic exercises designed to target every major muscle group. Today’s session is all about building foundational strength and enhancing core stability, with a mix of movements that will challenge you in new and exciting ways.

Today’s Total Body Tune-Up

Get ready to push your limits with exercises like Knee Pushups and Wall PushUps, which are perfect for building upper body strength. Engage your core with Toe Taps and High Plank, and reach for those toe touches to stretch and strengthen your hamstrings. The Superman Hold Pull Down and IYT Raise will activate those often-neglected back muscles, while the Shoulder Press will add some power to your deltoids. And don’t forget the Knee Plank – it’s a killer move for your core endurance!

Tabata Time: Intensity Meets Efficiency

Our Total Body Tabata format is designed to maximize your workout efficiency with an interval-based circuit. You’ll be pushing hard for 20 seconds of intense exercise followed by a brief 10-second rest. This high-intensity approach ensures you’re getting the most out of every minute, with afterburn effects that keep your metabolism revved up long after your session is over.

Stay Consistent, See Results

As you tackle Day 2 of this workout plan, remember that consistency is key. Each day builds upon the last, so by sticking with the program, you’re setting yourself up for amazing results. Whether you’re a seasoned athlete or just starting on your fitness journey, these carefully curated exercises will help you reach your goals one day at a time.

Ready, Set, Sweat!

Before you dive in, ensure you have a timer ready to keep track of your intervals, and always remember to listen to your body. Modify any movements as needed, and focus on maintaining good form throughout. Now, let’s get moving and make Day 2 a triumph of personal strength and endurance!

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) Knee Pushup for 20 Sec

Instructions:

Start in a high plank with your arms extended directly under your shoulders.

Bend your elbows and lower your body towards the floor, while keeping your eyes focussed ahead.

Pause when your chest is close to the floor, making sure your elbows are tucked close to your torso.

Then slowly push yourself back up to the starting position.

Lower your knees to the floor, and repeat the same movement again.

Rest for 10 Sec

2) 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

3) High Plank for 20 Sec

Instructions:

Start with your hands shoulder-width apart on the floor and extended in front of you.

Tuck your toes and step or jump back to a plank position.

Pull your belly button in towards your spine to stabilize your core.

Squeeze your glutes and quads and ensure your shoulders, hips, and heels are in a straight line.

Make sure your head is in line with your spine and look at a spot on the floor about a foot beyond your hands

Maintain the plank position while breathing deeply for 30 seconds to 1 minute.

To come out of the plank, lower yourself to the floor one vertebrae at a time.

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) IYT Raise for 20 Sec

Instructions:

Gather your materials: IYT Raise worksheet, a pencil, and a timer.

Set your timer for three minutes.

Find a comfortable spot to sit.

Take a few deep breaths and relax your body.

Read the IYT Raise worksheet and think about each question.

Once the timer is up, take a few moments to reflect on your answers and feelings.

Write down any thoughts on the IYT Raise worksheet.

When you’re finished, you can share your insights with someone else or keep them to yourself.

Rest for 10 Sec

Circuit 3- Do the circuit 3 times

7) 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

8) 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

9) 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

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.