Welcome to Day 4 of Your Total Body Tabata Journey!

Embark on today’s fitness expedition with a series of movements designed to invigorate your entire body. Day 4 of our 4-Week Body Weight Workout Plan is a pivotal step in your total transformation, sculpting your core, enhancing your cardiovascular endurance, and fortifying your legs. Prepare to challenge yourself with a dynamic blend of exercises that will leave you feeling stronger and more energized.

Engage Your Core and Boost Your Heart Rate

As part of today’s routine, you’ll dive into a mix of core-strengthening and heart-pumping exercises. Begin with the classic Crunches to target your abdominal muscles, followed by High Knees to get your heart racing. The Bird Dog will enhance your balance and stability, while Chair Squats will tone your lower body. With Dead Bug and Donkey Kick exercises, you’ll focus on your core and glutes for a well-rounded session.

Elevate Your Workout with Explosive Movements

Keep the momentum going with Arm Circles to loosen up and strengthen your shoulders. Then, shift gears with Butt Kicks to intensify your cardio output. Finally, round off the day with Calf Raises to build lower leg strength. Each exercise is an integral part of the mosaic that constitutes your comprehensive fitness regimen.

Interval-Based Circuit: Maximizing Efficiency

Our Total Body Tabata format is all about efficiency and effectiveness. You’ll be following an interval-based circuit format, engaging in 20 seconds of intense exercise followed by 10 seconds of rest. This approach not only maximizes calorie burn but also boosts your metabolism, leading to greater endurance and strength gains.

Stay Committed and See Results

Commit to pushing through each set with determination and focus. Remember, consistency is key in this 4-Week Body Weight Workout Plan. Day 4 is your opportunity to build upon the foundation you’ve set, so embrace the burn and revel in your progress. Let’s keep the energy high and the movements precise; your fitter, stronger self awaits at the end of this transformative journey!

 

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

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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.
 

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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
 

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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.
 

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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.
 

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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.
 

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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.
 

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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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