AMRAP Dynamo Thrive - Day 1 - Week 1

AMRAP Dynamo Thrive – Day 1 – Week 1

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

Share 0

Tweet 0

Pin 0

Share 0

Welcome to Day 1 of the AMRAP Dynamo Thrive Workout!

Embark on your fitness journey with a dynamic and invigorating workout designed to kickstart your metabolism and build foundational strength. Today’s routine is the first step in a series that promises to challenge you and enhance your physical capabilities. Each exercise is carefully selected to cover all major muscle groups, ensuring a balanced and comprehensive workout session.

Get Your Heart Pumping

We begin with high-energy moves like High Knees and Butt Kicks to elevate your heart rate and warm up your body. These exercises are not only great for cardio but also for improving your lower body agility and coordination. Immediately following, we’ll shift into Calf Raises, a fundamental exercise to target and strengthen the lower leg muscles, setting the stage for more intense workouts as we progress.

Core and Lower Body Focus

As we dive deeper into today’s session, the Lying Leg Raise and Body Weight Squat will engage your core and lower body. These movements are pivotal for building a solid core, which is essential for stability and power in all physical activities. Bear Crawls and Supported Lunges will keep the intensity high, further toning your muscles and enhancing your endurance.

Strengthen and Tone

To round off Day 1, we’ll focus on exercises like the Dead Bug and Donkey Kick, which are excellent for targeting the core and glutes. These exercises are designed to improve your balance, posture, and overall muscle definition. The AMRAP Dynamo Thrive workout is all about pushing your limits, and these movements will help you do just that.

Interval-Based Circuit for Maximum Efficiency

Remember, each exercise will be performed in an interval-based circuit format. You’ll give your all for 30 seconds, then enjoy a 20-second rest before moving on to the next exercise. This approach keeps your heart rate up and maximizes calorie burn while allowing just enough recovery to maintain the intensity throughout the circuit.

Stay hydrated, focus on your form, and prepare to unleash your potential. It’s Day 1, and you’re about to set the tone for an incredible fitness journey with the AMRAP Dynamo Thrive program. Let’s get moving!

Day 1 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.

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) High Knees for 30 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 20 Sec

2) Butt Kicks for 30 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 20 Sec

3) Calf Raises for 30 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 20 Sec

Circuit 2- Do the circuit 3 times

4) Lying Leg Raise for 30 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.

Rest for 20 Sec

5) Body Weight Squat for 30 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.

Rest for 20 Sec

6) Bear Crawl for 30 Sec

Instructions:

Begin in a kneeling position with your arms extended parallel to your shoulders and your knees under your hips

Engage your core, keeping a neutral spine throughout the exercise

Lift your hips and walk your hands in front of you to transition to a plank position

Keeping your core engaged and your arms extended, initiate the motion of the bear crawl by taking a small “step” forward with your left arm and right leg simultaneously

Bring your left knee in and forward while bringing your right arm backward and in at the same time

Repeat the motion of walking forwards, alternating arms and legs with each step for desired number of reps

To finish the bear crawl, perform the same motion in reverse, returning to starting position

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) Supported Lunges for 30 Sec

Instructions:

Stand with your feet slightly wider than shoulder-width apart.

Place your hands on your hips or stretch them out in front of you.

Bend your knees and lower your body down, keeping your back straight.

Pause when your front leg forms a 90-degree angle and your back knee is close to the floor.

Push off your front leg and return to the starting position.

Repeat with the opposite leg.

Rest for 20 Sec

8) Dead Bug for 30 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 20 Sec

9) Donkey Kick for 30 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 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.