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

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

Arun Kumar T, D.P.T, PN Coach

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Welcome to Day 4 of Your Total Body Tabata Journey!

Embark on the fourth day of your fitness transformation with the Total Body Tabata – 4-Week Body Weight Workout Plan. Today’s session is meticulously crafted to engage multiple muscle groups, ensuring you get a comprehensive workout that is both challenging and rewarding. We’ve got a blend of core strengthening, lower body toning, and upper body conditioning exercises lined up for you.

Energize Your Core and More!

Prepare to power through a dynamic set of movements including Crunches, High Knees, and the Dead Bug. These exercises are designed to fire up your core, providing the stability and strength needed for everyday activities. But we’re not stopping there; we’re also incorporating Bird Dog and Chair Squats to sculpt your glutes and thighs, ensuring a well-rounded approach to your fitness.

Keep the Intensity High with Tabata Intervals!

As part of our interval-based circuit format, you’ll be pushing your limits with 20 seconds of intense exercise followed by a brief 10-second rest. This Tabata technique is proven to boost endurance and accelerate fat burning, making your workout time incredibly efficient. Donkey Kicks, Arm Circles, and Butt Kicks will keep your heart rate up, while Calf Raises will target those often-neglected lower leg muscles.

Stay Motivated and Track Your Progress

Remember, consistency is key in this 4-week journey, and today’s workout is a crucial step towards achieving your fitness goals. Each exercise has been selected to contribute to the overall theme of total body enhancement. Keep your energy high, focus on your form, and remember to breathe as you conquer each set.

Let’s Keep Moving Forward!

As you dive into today’s workout, remember that you are not only building a stronger body but also cultivating a resilient mindset. Keep pushing, stay determined, and embrace the burn. Day 4 is here to bring you one step closer to the fitter, healthier you. Let’s get those timers ready and sweat it out with spirit!

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

#	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) 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

2) 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

3) 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

Circuit 2- Do the circuit 3 times

4) 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.

Rest for 10 Sec

5) Dead Bug for 20 Sec

Instructions:

Lie flat on your back with your feet flat on the floor and your knees bent.

Raise your arms directly in the air.

Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.

From there, slowly lower your right leg until it just hovers above the ground.

At the same time, lower your left arm until it is just above the ground.

Return to the starting position, and repeat on the other side.

Rest for 10 Sec

6) Donkey Kick for 20 Sec

Instructions:

Start on all fours, with your knees and hands aligned underneath your shoulders and hips.

Tuck your toes under and lift your knees off the floor.

Engage your core and round your spine, hinging at the hips.

Exhale as you kick your feet back, straightening your legs and flipping them up towards the ceiling.

Keep your head and neck in line with your spine as your legs reach up towards the sky.

Pause before inhaling to bring the knees back into the chest.

Return to the starting position and repeat.

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.

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.

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

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.