AMRAP Dynamo Thrive - Day 2 - Week 2

AMRAP Dynamo Thrive – Day 2 – Week 2

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

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Day 2: AMRAP Dynamo Thrive – Elevate Your Endurance

Welcome to Day 2 of your fitness journey with the AMRAP Dynamo Thrive workout routine. Today, we’re zeroing in on endurance. This session is designed to enhance your stamina, improve cardiovascular health, and strengthen different muscle groups. Get ready to push your limits as we tackle a series of dynamic exercises that will leave you feeling invigorated and powerful.

Your Circuit for the Day

Our workout today is a diverse mix of exercises that target various parts of the body for a full-body burn. We’ll kick things off with Wall Pushups to warm up your upper body, followed by Shoulder Presses to build strength in your deltoids and triceps. Next, Seated Leg Extensions will engage your quadriceps, while the High Plank will challenge your core stability. Toe Taps will shift the focus to your lower body, getting your heart rate up.

Interval-Based AMRAP

As part of our AMRAP (As Many Rounds As Possible) Dynamo Thrive routine, you’ll be performing each exercise for 40 seconds, giving it your all, followed by a 20-second rest period to catch your breath and prepare for the next move. This interval-based circuit format is perfect for both building endurance and promoting fat loss, as it keeps your heart rate up throughout the session.

Keep the Momentum Going

After the first set of exercises, we’ll keep the momentum going with Toe Touches and High Knees for an extra cardio boost. Then, we’ll hit the floor for Lying Leg Raises to target those lower abs before finishing strong with Butt Kicks, which will further challenge your leg muscles and enhance your agility.

Stay Focused and Thrive

Remember, the aim is to complete as many rounds as possible within the time frame, so focus on maintaining proper form and consistent speed. Stay hydrated, listen to your body, and most importantly, thrive as you conquer Day 2 of your AMRAP Dynamo Thrive workout routine. Let’s get moving and elevate your endurance!

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) Wall Pushup for 40 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

2) Shoulder Press for 40 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

3) Seated Leg Extension for 40 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 2- Do the circuit 3 times

4) High Plank for 40 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

5) 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

6) 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 3- Do the circuit 3 times

7) 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

8) Lying Leg Raise for 40 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

9) Butt Kicks for 40 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

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.