AMRAP Dynamo Thrive - Day 2 - Week 1

AMRAP Dynamo Thrive – Day 2 – Week 1

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

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Welcome to Day 2 of the AMRAP Dynamo Thrive Workout Routine!

As you embark on the second day of your fitness journey, prepare to engage your muscles and elevate your heart rate with a series of dynamic exercises designed to build strength and endurance. Today’s theme is all about foundation and stamina, focusing on core stability, upper body strength, and lower body resilience. The exercises for Day 2 are thoughtfully curated to challenge your body while still being accessible to fitness enthusiasts of all levels.

Today’s Workout Breakdown

Your workout for today includes a strategic mix of exercises that cater to different muscle groups, ensuring a well-rounded session. You’ll be performing the High Plank to fire up your core, Knee Plank for a modified core challenge, and Knee Pushup alongside Wall Pushup to build upper body strength without overwhelming your muscles. For shoulder stability and arm strength, the Shoulder Press will be your go-to. To target your lower body, you’ll engage in Seated Leg Extension, Wall Sit for endurance, and Toe Taps for agility. Lastly, the Toe Touches will provide a dynamic stretch to your hamstrings while still keeping your heart rate up.

Interval-Based Circuit Training

Each exercise has been integrated into an interval-based circuit format, which means you’ll be working for 30 seconds straight on a particular move, followed by a 20-second rest period. This format is designed to maximize your effort during the work period and provide just enough rest to keep your energy levels up for the next set. It’s the perfect balance to keep your workout challenging yet achievable, ensuring you get the most out of your time.

Embrace the AMRAP Dynamo Thrive Spirit

Remember, the AMRAP (As Many Rounds As Possible) Dynamo Thrive workout is not just about going through the motions; it’s about pushing your limits and thriving through the challenge. Keep a steady pace, maintain proper form, and aim to complete as many rounds as possible within the time frame. Stay motivated, stay focused, and let’s make Day 2 a testament to your growing strength and determination.

Ready, Set, Thrive!

As you gear up for this session, remember that consistency is key. Day 2 is an important step in your fitness journey, and with each passing workout, you’re building a stronger, more resilient version of yourself. So, take a deep breath, set your timer, and get ready to conquer today’s AMRAP Dynamo Thrive workout with vigor and zeal. Let’s get moving!

Day 2 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 Plank for 30 Sec

Instructions:

Start with your hands shoulder-width apart on the floor and extended in front of you.

Tuck your toes and step or jump back to a plank position.

Pull your belly button in towards your spine to stabilize your core.

Squeeze your glutes and quads and ensure your shoulders, hips, and heels are in a straight line.

Make sure your head is in line with your spine and look at a spot on the floor about a foot beyond your hands

Maintain the plank position while breathing deeply for 30 seconds to 1 minute.

To come out of the plank, lower yourself to the floor one vertebrae at a time.

Rest for 20 Sec

2) Knee Plank for 30 Sec

Instructions:

Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.

Keep your spine lengthened and your neck in line with your body.

Breathe deeply, focusing on your core and keeping your core muscles engaged.

Slowly shift your weight to one knee, and lift up the other knee.

Hold the position for 10-30 seconds.

Repeat on the other side.

Rest for 20 Sec

3) Knee Pushup for 30 Sec

Instructions:

Start in a high plank with your arms extended directly under your shoulders.

Bend your elbows and lower your body towards the floor, while keeping your eyes focussed ahead.

Pause when your chest is close to the floor, making sure your elbows are tucked close to your torso.

Then slowly push yourself back up to the starting position.

Lower your knees to the floor, and repeat the same movement again.

Rest for 20 Sec

Circuit 2- Do the circuit 3 times

4) Wall Pushup for 30 Sec

Instructions:

Stand with feet hips-width apart and place hands on the wall, slightly wider than shoulder-width apart.

Keep arms straight and walk your feet out a few feet from the wall.

Bend at the elbows until your face and chest is close to the wall.

Press back up to the starting position.

Do 8-12 repetitions.

Rest for 20 Sec

5) Shoulder Press for 30 Sec

Instructions:

Stand with your feet hip-width apart.

Hold the weights at shoulder-height, with your elbows slightly bent.

Press both weights directly overhead, making sure to keep your elbows slightly bent.

Lower the weights back down to shoulder-height.

Repeat for desired number of reps.

Rest for 20 Sec

6) Seated Leg Extension for 30 Sec

Instructions:

Sit on the leg extension machine with your back and hips firmly pressed against the seat.

Place your lower legs under the padded lever and adjust the lever to fit your thighs.

Grasp the handle in front of you and extend your legs out to the farthest point.

Pause at the farthest point and then slowly return to the starting position.

Repeat for the desired number of reps.

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) Wall Sit for 30 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

8) Toe Taps for 30 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

9) Toe Touches for 30 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

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.