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

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Arun Kumar T, D.P.T, PN Coach
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Welcome to Day 3 of Your Total Body Tabata Journey!

Prepare to challenge yourself with Day 3 of our Total Body Tabata – 4-Week Body Weight Workout Plan. Today’s routine is designed to engage various muscle groups, ensuring you get a comprehensive workout without any equipment. You’ll be performing exercises that enhance your core stability, build endurance, and strengthen both your upper and lower body.

Today’s Circuit: A Blend of Strength and Endurance

Our carefully selected exercises for the day include Lying Leg Raise, Knee Pushup, Wall Pushup, IYT Raise, Superman Hold, Supported Lunges, Crunches, High Knees, and Bird Dog. Each of these movements contributes to your overall fitness by targeting different areas, ensuring a balanced approach to muscle development and fat loss.

Tabata Timing: Maximize Your Efforts

As with the rest of our program, we’re following an interval-based circuit format. You’ll be pushing through 20 seconds of intense effort for each exercise, followed by a quick 10-second rest. This structure is designed to keep your heart rate up, maximize calorie burn, and enhance your metabolic response, all while providing just enough recovery to maintain the quality of your workout.

Stay Consistent and Focused

Remember, consistency is key. Day 3 is an integral part of your fitness progression, building on the work you’ve done in the previous days. Keep your focus on form and intensity throughout the session. Even as you grow tired, remember that each exercise is only 20 seconds – you can do anything for 20 seconds!

Your Fitness Journey Continues

Stay motivated and embrace the challenge. Today’s workout is another step towards your fitness goals. Keep pushing, stay hydrated, and listen to your body. After you complete today’s session, you’ll be one step closer to a stronger, healthier you. Let’s get to it and conquer Day 3 of our Total Body Tabata workout plan!

 

Day 3 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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2 Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT
 

Circuit 1-  Do the circuit 3 times

1) Lying Leg Raise for 20 Sec

Instructions: 

  • Lie flat on your back with your legs fully extended.
  • Place your hands by your sides, palms flat on the ground.
  • Engage your abdominal muscles and lift your legs off the ground a few inches.
  • Avoid raising your legs too high, as they should remain closer to the ground.
  • Pause for a few seconds in the raised position.
  • Slowly lower your legs back to the starting position.
  • Repeat the exercise for 10 to 15 repetitions.
  • Rest for a few seconds between sets.
 

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Rest for 10 Sec

2) 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

3) 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

Circuit 2-  Do the circuit 3 times

4) 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

5) Superman Hold for 20 Sec

Instructions: 

  • Stand with your feet slightly over a shoulder-width apart.
  • Raise your arms out to your sides with your palms facing forward in a Superman pose.
  • Engage your core muscles by slightly tilting your pelvis forward and squeezing your stomach muscles.
  • Tighten all your muscles and hold this position for 15-20 seconds or as long as you can.
  • Release the tension in your body and lower your arms.
 

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Rest for 10 Sec

6) 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.
 

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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.
 

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Rest for 10 Sec

8) 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
 

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Rest for 10 Sec

9) 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.
 

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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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