AMRAP Dynamo Thrive - Day 1 - Week 4

AMRAP Dynamo Thrive – Day 1 – Week 4

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

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Kickstart Your Fitness Journey: Day 1 of AMRAP Dynamo Thrive

Welcome to the first day of your transformative workout journey with our AMRAP Dynamo Thrive program! Today, we embark on a mission to ignite your fitness routine with a series of dynamic and engaging exercises designed to build strength, endurance, and flexibility. This tailored workout is the perfect starting point to introduce you to the principles of AMRAP (As Many Rounds As Possible), ensuring you push your limits while maintaining form and focus.

Embrace the Challenge: Interval-Based Circuit Training

Our Day 1 workout employs an interval-based circuit format that keeps your heart rate up and your muscles engaged. Each exercise, from the stabilizing Wall Sit to the core-strengthening Dead Bug, is performed for 50 seconds, with a brief 10-second rest between sets. This rhythm allows you to maximize effort and efficiency, promoting calorie burn and muscle activation throughout the session.

Diverse Movements for Full-Body Activation

The workout you’re about to dive into is a carefully curated mix of exercises that target various muscle groups. Toe Taps and High Knees get your blood pumping and improve cardiovascular health, while Body Weight Squats and Supported Lunges focus on lower body strength. The Bear Crawl and Chair Squat challenge your coordination and stability, ensuring that every angle is covered. It’s a full-body experience that will leave you feeling accomplished and energized.

Day 1: Your Foundation for Success

As we proceed with Day 1 of AMRAP Dynamo Thrive, remember that this is just the beginning. Each exercise, from the simple Toe Touches to the intricate Dead Bug, is a stepping stone to a stronger, more resilient you. Embrace each movement, respect the rest intervals, and listen to your body as you set the foundation for your fitness success.

Stay Consistent, Stay Motivated

Consistency is key in any workout routine, and today’s session is designed to start you on a path of regular, rewarding practice. As you tackle each exercise, keep in mind that you’re part of a community dedicated to growth and improvement. Stay motivated, track your progress, and prepare to thrive 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) Wall Sit for 50 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 10 Sec

2) Toe Taps for 50 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 10 Sec

3) Toe Touches for 50 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 10 Sec

Circuit 2- Do the circuit 3 times

4) High Knees for 50 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 10 Sec

5) Body Weight Squat for 50 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 10 Sec

6) Bear Crawl for 50 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 10 Sec

Circuit 3- Do the circuit 3 times

7) Supported Lunges for 50 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 10 Sec

8) Chair Squat for 50 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 10 Sec

9) Dead Bug for 50 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 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.