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

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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 segment of your transformative 4-Week Body Weight Workout Plan with a dynamic collection of movements designed to enhance your lower body strength and core stability. Day 3 is all about pushing your limits with a series of carefully selected exercises that will challenge your endurance and sculpt your muscles.

Today’s Workout: Lower Body and Core Blast

Prepare to engage in a powerful routine featuring the Seated Leg Extension, Wall Sit, and Lying Leg Raise to target your quads, hamstrings, and core. You’ll also experience the full-body engagement of Bodyweight Squats, while the Superman Hold will fortify your back and enhance your posture. The Chair Squat will ensure your glutes are not left behind, and Toe Taps will add a cardio element to keep your heart rate up.

Tabata Timing: Maximize Your Effort

Our Total Body Tabata protocol is simple yet highly effective. You’ll perform each exercise for 20 seconds, giving maximum effort, followed by a brief 10-second rest. This interval-based circuit format is designed to boost your metabolic rate and increase calorie burn both during and after your workout.

Stay Consistent and Track Your Progress

Remember, consistency is key in this 4-Week Body Weight Workout Plan. As you move through Day 3, keep track of your repetitions and strive to improve with each session. Your commitment to this plan will not only yield physical improvements but also enhance your mental toughness.

Get Ready to Transform

As part of the Total Body Tabata series, today’s workout is a stepping stone towards your fitness goals. Stay focused, embrace the burn, and prepare to feel empowered as you conquer Day 3 of your fitness journey. Let’s get started!

 

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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