Arun Kumar T, D.P.T, PN Coach
Welcome to Day 1 of Your AMRAP Dynamo Thrive Journey!
Embark on the first day of your fitness transformation with a dynamic and invigorating workout routine that’s designed to kickstart your metabolism, build strength, and enhance your cardiovascular health. Today’s theme is all about laying the foundation for a stronger, more agile you. We’re going to elevate your heart rate, challenge your muscles, and set the tone for the rest of your program.
The Day 1 Circuit: Energize and Activate
Prepare to engage every muscle group as we dive into a series of exercises including High Knees, Butt Kicks, Calf Raises, Lying Leg Raises, Body Weight Squats, Bear Crawls, Supported Lunges, Dead Bugs, and Donkey Kicks. This balanced mix targets everything from your core to your calves, ensuring a full-body workout that leaves no muscle behind.
AMRAP Dynamo Thrive: Push Your Limits
As part of the AMRAP (As Many Rounds As Possible) Dynamo Thrive, you’re not just going through the motions; you’re challenging yourself to do as many rounds as you can within the time frame. This approach keeps the intensity high and the gains even higher. Remember, it’s about personal progress and pushing past your perceived limits.
The Interval-Based Approach: Efficiency and Focus
Each exercise is performed with vigor for 40 seconds, followed by a brief 10-second rest period to catch your breath and prepare for the next burst of activity. This interval-based circuit format keeps your heart rate up and maximizes calorie burn while allowing enough recovery to maintain the quality of your movements throughout the session.
Get Ready to Thrive!
As we launch into this workout, remember that Day 1 is just the beginning. Each rep, each set, and each drop of sweat paves the way to a fitter, healthier you. So, lace up your sneakers, set your timer, and let’s get ready to crush this AMRAP Dynamo Thrive workout!
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
Circuit 1- Do the circuit 3 times
- 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
- 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.
3) Calf Raises for 40 Sec
- 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
Circuit 2- Do the circuit 3 times
4) Lying Leg Raise for 40 Sec
- 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.
5) Body Weight Squat for 40 Sec
- 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.
- 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
Circuit 3- Do the circuit 3 times
7) Supported Lunges for 40 Sec
- 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.
- 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.
9) Donkey Kick for 40 Sec
- 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.
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.
