Prepare to challenge your endurance and strength with Day 3 of our AMRAP Dynamo Thrive series. Today’s theme is all about pushing your limits with a dynamic blend of exercises that will engage every muscle group. Get ready to squat, crawl, and press your way to a fitter, stronger you. This well-rounded workout routine is designed to enhance your muscular strength, cardiovascular endurance, and overall mobility. Our workout today includes a series of bodyweight exercises that are perfect for any fitness level. Starting with the classic Body Weight Squat, we’ll engage the major muscle groups for a solid lower-body burn. The Bear Crawl and Supported Lunges will follow, challenging your coordination and stability. Chair Squat and High Knees will keep the intensity high, while Lying Leg Raise, Knee Plank, and Wall Pushup will target your core and upper body. Finally, we’ll cap off the circuit with the Shoulder Press, ensuring a total body workout. As part of our AMRAP Dynamo Thrive, we’re utilizing an interval-based circuit format to maximize your results. Each exercise will be performed for 30 seconds, followed by a 20-second rest period. This approach keeps your heart rate up and ensures you’re burning calories while building muscle. Remember, AMRAP stands for “As Many Rounds As Possible,” so keep your energy high and aim to complete as many rounds as you can within the workout session. Consistency is key in any fitness journey, and by reaching Day 3, you’re already establishing a solid routine. Keep up the great work and remember that each day brings you closer to your goals. Use this workout to test your limits and see just how much you can achieve when you put your mind and body to the test. Before you dive in, make sure you have a timer handy to keep track of your intervals and a chair for the Chair Squats. Hydrate well, clear some space, and let’s get ready to thrive with today’s AMRAP Dynamo Thrive workout. Push through each set, rest when needed, and prepare to feel the burn. Your Day 3 challenge awaits – let’s conquer it together!Welcome to Day 3 of Your AMRAP Dynamo Thrive Workout Routine!
Today’s Circuit: Full-Body Focus
Interval-Based Circuit: The AMRAP Approach
Stay Consistent and Motivated
Ready, Set, Thrive!
Day 3 of AMRAP Dynamo Thrive
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.
![AMRAP Dynamo Thrive](https://workoutable.com/wp-content/uploads/2023/11/AMRAP-Dynamo-Thrive-Day-3-Week-1.png)
Equipment Suggestion
Circuit 1- Do the circuit 3 times
1) Body Weight Squat for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/dc9b6dc5-f1ff-42e4-852d-a75b05e09f01/preview.webp)
Rest for 20 Sec
2) Bear Crawl for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/822b3c74-14a6-4617-84d6-cd01e1847a02/preview.webp)
Rest for 20 Sec
3) Supported Lunges for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/374ce270-1504-4ee1-9b59-78e7ade7f55a/preview.webp)
Rest for 20 Sec
Circuit 2- Do the circuit 3 times
4) Chair Squat for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/ea5d81a5-5a9e-4325-a716-b9d10c2acf2a/preview.webp)
Rest for 20 Sec
5) High Knees for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/4c848e8d-2103-4f46-b54d-e13610be09f6/preview.webp)
Rest for 20 Sec
6) Lying Leg Raise for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/00837861-1ace-42fd-ad61-d8f1cf1fc49a/preview.webp)
Rest for 20 Sec
Circuit 3- Do the circuit 3 times
7) Knee Plank for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/3f8c7921-2926-40ce-8821-ea6369b27527/preview.webp)
Rest for 20 Sec
8) Wall Pushup for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/44a05cf9-e703-43c3-a1a1-d485fae415a5/preview.webp)
Rest for 20 Sec
9) Shoulder Press for 30 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/c4a32df4-f81f-44d3-97a1-0f93f0af5c60/preview.webp)
Rest for 20 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.