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

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

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 chapter of your fitness saga with an invigorating selection of exercises designed to enhance your strength, stability, and stamina. As part of our comprehensive 4-Week Body Weight Workout Plan, Day 3 promises to elevate your training experience with a dynamic blend of movements that will target various muscle groups, ensuring a full-body workout without the need for any equipment.

Gear Up for an Intense Session

Prepare to challenge yourself with our carefully curated routine that includes Lying Leg Raises to sculpt your lower abs, Knee Pushups and Wall Pushups for upper body fortification, and IYT Raises to fortify your shoulders and upper back. The Superman Hold will engage your core and back muscles, while Supported Lunges will focus on your lower body strength. To round out the session, you’ll power through Crunches, High Knees, and the Bird Dog exercise, each targeting core stability and cardio endurance.

Tabata Timing for Maximum Efficiency

True to the Tabata training method, you’ll be following an interval-based circuit format that’s sure to get your heart pumping and muscles burning. Each exercise will be performed with high intensity for 20 seconds, followed by a 10-second rest. This rhythm not only maximizes calorie burn but also boosts your metabolic rate, leading to more effective fat loss and muscle toning.

Stay Committed and Consistent

Remember, consistency is key in any workout regimen. Although today’s routine is challenging, it’s crucial to maintain your focus and determination. The beauty of the Total Body Tabata plan is in its progressive design that allows you to build on your achievements with each passing day. So, lace up your sneakers, find your motivation, and let’s dive into Day 3 with the energy and enthusiasm that will carry you through to the finish line.

Embrace the Journey

As you continue with the 4-Week Body Weight Workout Plan, take a moment to recognize your progress and the strength you’re building, both physically and mentally. Day 3 is just another stepping stone towards your fitness goals. Push hard, rest smart, and remember that each day brings you closer to the healthier, stronger version of yourself that you’re striving to become. Let’s get moving!

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

#	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) 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.

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.

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.

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.

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.

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.

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.

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

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.

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.