AMRAP Dynamo Thrive - Day 1 - Week 2

AMRAP Dynamo Thrive – Day 1 – Week 2

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

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Embark on Your Fitness Journey: Day 1 of AMRAP Dynamo Thrive

Welcome to Day 1 of the AMRAP Dynamo Thrive workout routine, where we kickstart your journey towards a stronger, more resilient you. Today’s theme revolves around laying the foundation with fundamental, full-body exercises designed to activate and challenge your core, lower body, and cardiovascular endurance. Prepare to immerse yourself in a series of movements that will set the tone for your fitness transformation.

Your Day 1 Workout Circuit

Our curated selection for today includes a mix of static holds, dynamic movements, and strength-building exercises. You’ll be engaging in a Wall Sit to build lower body endurance, followed by the agility-enhancing Toe Taps and the core-strengthening Toe Touches. Elevate your heart rate with High Knees before diving into the classic Body Weight Squat to fortify your legs. The Bear Crawl will test your coordination and strength, while Supported Lunges focus on stability and lower body power. The Chair Squat ensures proper form and control, and finally, the Dead Bug exercise will target deep core muscles to round off your session.

Interval-Based Circuit Training

Each exercise in today’s routine is part of an interval-based circuit format, keeping your workout intense and time-efficient. You will perform each exercise for 40 seconds, pushing yourself to complete as many repetitions as possible (AMRAP) with proper form. After each exercise, you’ll have a 20-second rest period to catch your breath and prepare for the next challenge. This format is designed to maximize your effort and optimize your rest, creating a balanced approach that encourages endurance and strength gains.

Consistency is Key

Remember, consistency is the cornerstone of progress. As part of the AMRAP Dynamo Thrive workout routine, Day 1 is just the beginning. Each exercise has been chosen to progressively build your fitness level, so it’s important to stay committed and push through each session. Keep your movements controlled, your intensity high, and your mind focused on the transformative journey ahead.

Ready, Set, Thrive!

As you embark on this first day, embrace the challenge with determination and an open mind. These exercises are stepping stones to a fitter, more capable you. So set your timer, clear some space, and let’s get ready to conquer Day 1 of your AMRAP Dynamo Thrive workout routine. Remember, it’s you against the clock – make every second count!

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) Wall Sit for 40 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.

Rest for 20 Sec

2) Toe Taps for 40 Sec

Instructions:

Stand with your feet hip-width apart and arms at your sides.

Lift one foot off the ground and tap the toe of the opposite foot lightly on the ground.

Tap the toe of the opposite foot lightly on the ground 8 times quickly.

Switch feet and repeat the same steps.

Continue alternating feet, tapping the toe of the opposite foot 8 times quickly.

Rest for 20 Sec

3) Toe Touches for 40 Sec

Instructions:

Stand with feet shoulder width apart.

Bend your knees to lower your upper body slightly.

Raise both arms up towards the ceiling.

Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.

Raise your torso back up to the starting position.

Repeat the movement for desired number of repetitions.

Rest for 20 Sec

Circuit 2- Do the circuit 3 times

4) High Knees for 40 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

5) Body Weight Squat for 40 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 40 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 40 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) Chair Squat for 40 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 20 Sec

9) Dead Bug for 40 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

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.