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

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Arun Kumar T, D.P.T, PN Coach
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Welcome to Day 2 of Your Total Body Tabata Journey!

Embark on the second day of your transformation with our meticulously crafted 4-Week Body Weight Workout Plan. Today, you’ll dive into a series of movements designed to build strength, enhance stability, and elevate your heart rate, all while sculpting your physique from head to toe. As part of this Total Body Tabata challenge, you’re not just exercising; you’re embracing a lifestyle that champions endurance and resilience.

Today’s Dynamic Workout Line-Up

Prepare to ignite your muscles with a blend of strength and endurance exercises. Day 2’s routine includes Knee Pushups to fortify your upper body, Toe Taps for a cardio kick, and High Planks to solidify your core. Transition into Toe Touches for targeted abdominal toning, followed by Superman Hold Pull Down to reinforce your back muscles. The IYT Raise will sculpt your shoulders, while Wall Pushups make for an accessible yet effective chest workout. Amplify your shoulder strength with the classic Shoulder Press, and conclude with the stabilizing force of the Knee Plank.

Tabata Timing for Maximum Efficiency

Our Total Body Tabata protocol is designed to maximize fat burn and muscle growth within a minimal time frame. You’ll engage in an interval-based circuit, committing to 20 seconds of intense exercise followed by a mere 10 seconds of rest. This rhythm not only accelerates your heart rate but also boosts your metabolism, ensuring you reap the benefits of your workout long after you’ve finished.

Seamless Integration into Your Lifestyle

This workout is crafted to seamlessly integrate into your busy schedule. With no equipment needed, you can perform this routine anywhere, anytime. Whether you’re at home, in the park, or in a hotel room, Day 2 of our Total Body Tabata plan is just a few toe taps away. Commit to this brief yet potent workout and feel empowered as you conquer the day ahead.

Your Path to Progress

Remember, consistency is key. As you progress through the 4-Week Body Weight Workout Plan, each day presents an opportunity to challenge yourself and surpass your own expectations. Keep pushing, stay focused, and let Day 2 be another stepping stone towards your fittest self. Ready to take the leap? Let’s get moving!

 

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

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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.
 

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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.
 

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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.
 

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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.
 

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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.
 

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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.
 

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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.
 

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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.
 

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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.
 

kkr

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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