Total Body Tabata – 4-Week Body Weight Workout Plan – Day 3 – Week 2

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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!

Embark on today’s leg-centric chapter of our 4-Week Body Weight Workout Plan, where we sculpt, strengthen, and surge the power in your lower body. Day 3 is dedicated to enhancing muscular endurance and toning your legs with a series of focused exercises. Each move is designed to target different muscle groups in your legs, ensuring a comprehensive lower-body workout.

Today’s Leg-Powering Lineup

Prepare to challenge your lower body with a blend of dynamic and isometric exercises. You’ll kick off with the Seated Leg Extension, perfect for isolating those quads. Next, brace yourself against the wall for the endurance-testing Wall Sit – a true test of strength. Elevate your heart rate with Lying Leg Raises and Bodyweight Squats, ensuring your entire leg musculature is engaged. For an added core and lower back challenge, the Superman Hold will have you feeling like a hero.

Keep It Moving with Chair Squats and More

As we dive deeper into the session, the Chair Squat emerges as a safe yet effective way to perfect your squatting technique and build strength. Then, it’s back to the Seated Leg Extension and Wall Sit to reinforce your muscular stamina. Finally, Toe Taps will provide a lighter, rhythmic exercise to keep your blood pumping and round off the routine.

Tabata: The Heart of Our Workout

Remember, we’re not just going through the motions; we’re embracing the Tabata method. Each exercise is performed with high intensity for 20 seconds, followed by a crucial 10-second rest. This interval-based circuit format not only maximizes your workout efficiency but also boosts your metabolism and enhances fat burning.

Consistency is Key

Stay committed, stay consistent. Day 3 may push your limits, but it’s an integral part of our holistic approach to fitness. As you progress through the Total Body Tabata Workout Plan, each day brings you closer to your goals. Keep the energy high, rest when needed, and prepare to conquer today’s leg day with gusto!

 

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

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Circuit 1-  Do the circuit 3 times

1) Seated Leg Extension for 20 Sec

Instructions: 

  • Sit on the leg extension machine with your back and hips firmly pressed against the seat.
  • Place your lower legs under the padded lever and adjust the lever to fit your thighs.
  • Grasp the handle in front of you and extend your legs out to the farthest point.
  • Pause at the farthest point and then slowly return to the starting position.
  • Repeat for the desired number of reps.
 

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Rest for 10 Sec

2) Wall Sit for 20 Sec

Instructions: 

  • Stand with your back against a wall in a comfortable and upright position.
  • Slowly slide down the wall until your knees are bent at a 90-degree angle.
  • Make sure your feet are planted firmly on the floor in shoulder width apart.
  • Allow your arms to drop to your sides.
  • Hold this position for as long as you can.
  • When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.
 

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Rest for 10 Sec

3) 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

Circuit 2-  Do the circuit 3 times

4) Body weight Squat for 20 Sec

Instructions: 

  • Stand up straight with your feet slightly wider than shoulder width apart and your toes slightly turned out.
  • Hinge at your hips and lower your body towards the floor, keeping your back straight and your weight in the heels of your feet.
  • Lower your body until your thighs become parallel to the floor.
  • Push through your heels to return to the starting position.
 

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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) 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.
 

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Rest for 10 Sec

Circuit 3-  Do the circuit 3 times

7) Seated Leg Extension for 20 Sec

Instructions: 

  • Sit on the leg extension machine with your back and hips firmly pressed against the seat.
  • Place your lower legs under the padded lever and adjust the lever to fit your thighs.
  • Grasp the handle in front of you and extend your legs out to the farthest point.
  • Pause at the farthest point and then slowly return to the starting position.
  • Repeat for the desired number of reps.
 

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Rest for 10 Sec

8) Wall Sit for 20 Sec

Instructions: 

  • Stand with your back against a wall in a comfortable and upright position.
  • Slowly slide down the wall until your knees are bent at a 90-degree angle.
  • Make sure your feet are planted firmly on the floor in shoulder width apart.
  • Allow your arms to drop to your sides.
  • Hold this position for as long as you can.
  • When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.
 

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Rest for 10 Sec

9) 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

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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