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

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Arun Kumar T, D.P.T, PN Coach
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Welcome to Day 4 of Your Total Body Tabata Transformation!

Embark on today’s journey towards a fitter, stronger you with our exclusive Total Body Tabata – 4-Week Body Weight Workout Plan. As we hit the midweek mark, Day 4’s routine is meticulously designed to challenge your endurance and sculpt your physique from every angle. Get ready to push your limits with a series of dynamic movements that will ignite your muscles and elevate your heart rate.

The Power of Tabata: Intensity Meets Efficiency

Today’s session revolves around the high-intensity interval-based circuit format that Tabata is renowned for. You’ll be diving into 20 seconds of vigorous exercise followed by a mere 10 seconds of rest between sets. This rapid-fire approach not only maximizes calorie burn but also boosts your metabolic rate, ensuring that you reap the benefits long after you’ve completed your last rep.

Your Day 4 Workout Lineup

Prepare to conquer a mix of strength and cardio exercises, each targeting different muscle groups to deliver a full-body workout. Your routine includes the stabilizing Wall Sit, the shoulder-sculpting Shoulder Press, and the leg-toning Seated Leg Extension. You’ll also brace your core with the High Plank, squat deep with Body Weight Squat and Chair Squat, and engage in the fluid motion of Arm Circles. To keep your heart pumping, Butt Kicks and Calf Raises will round out your session, ensuring no muscle is left behind.

Stay Committed and Reap the Rewards

As part of this comprehensive 4-week program, it’s crucial to remain dedicated to the process. Remember, consistency is key to unlocking the full potential of the Tabata method. Embrace the burn, relish the sweat, and visualize the stronger, more capable you that emerges with each passing day.

Gear Up and Get Set

Before you dive into today’s workout, ensure you’re adequately prepared with a sturdy wall and chair for support, and a timer to keep track of your intervals. Clear some space, grab a bottle of water, and let’s get moving! Your transformation awaits, and Day 4 is the perfect opportunity to prove to yourself what you’re truly capable of.

 

Day 4 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) 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

2) 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

3) 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

Circuit 2-  Do the circuit 3 times

4) 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

5) 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

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) Arm Circles for 20 Sec

Instructions: 

  • Stand with your feet slightly wider than your shoulders.
  • Rest your arms down at your side, with your palms facing downwords.
  • Begin to make small circles with your arms.
  • Go clockwise with your right arm, while going counter-clockwise with your left arm.
  • Slowly increase the size and speed of your circles.
  • Continue for 30-60 seconds
  • Reverse the direction, and repeat for 30-60 seconds.
 

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Rest for 10 Sec

8) Butt Kicks for 20 Sec

Instructions: 

  • Stand straight with feet shoulder width apart.
  • Start off with a warmup jog in place to get your muscles loose.
  • Kick your right heel to your butt while keeping your left leg straight.
  • Alternate between kicking your right and left leg back towards your glutes.
  • Keep your torso upright and swing your arms to help propel your kicks.
  • Focus on breathing, in through the nose and out through the mouth.
  • Continue for 30-45 seconds.
 

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Rest for 10 Sec

9) Calf Raises for 20 Sec

Instructions: 

  • Stand up straight with your feet shoulder width apart
  • Raise up onto the balls of your feet as high as you can, lifting your heels off the ground
  • Hold for a moment before lowering your heels back to the ground
  • Repeat the exercises for desired number of reps
 

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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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