AMRAP Dynamo Thrive - Day 2 - Week 3

AMRAP Dynamo Thrive – Day 2 – Week 3

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

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Unleash Your Potential on Day 2: AMRAP Dynamo Thrive

Welcome back, fitness enthusiasts! You’ve conquered Day 1, and now it’s time to dive into Day 2 of our invigorating AMRAP Dynamo Thrive workout series. Today’s routine is crafted to keep the momentum going, combining strength and endurance to challenge your muscles and resolve. Prepare to engage in a series of movements designed to enhance your core stability, upper body strength, and lower body resilience.

Focused Intensity: Today’s Exercise Lineup

Today’s circuit is a blend of dynamic and isometric exercises that will target your entire body with precision and purpose. Starting with the High Plank and Knee Plank, we’ll ignite your core before moving onto upper body sculpting with Knee Pushups and Wall Pushups. Don’t underestimate the power of these variations—they’re foundational steps towards building a solid strength base. As we progress, we’ll incorporate the Shoulder Press for those deltoids, followed by Seated Leg Extensions to fire up your quads. To intensify the lower body burn, the Wall Sit will test your endurance, while Toe Taps and Toe Touches will boost your agility and flexibility.

Circuit Training: The AMRAP Dynamo Approach

In the spirit of AMRAP (As Many Rounds As Possible), Day 2’s workout is designed to maximize your efforts within a set time frame. Each exercise will be performed for 40 seconds, allowing you to push your limits and rack up as many quality reps as you can. The short, 10-second rest intervals will keep your heart rate elevated and ensure that every second of the workout is optimized for peak performance.

Stay Committed, Stay Thriving

Remember, consistency is key in any fitness journey. As part of our AMRAP Dynamo Thrive, each day builds upon the last, creating a comprehensive program that supports your growth and progress. Embrace the challenge of Day 2, and let’s thrive together. Your determination today paves the way for tomorrow’s triumphs.

Ready, Set, Thrive!

Before you begin, ensure you have a timer ready to keep track of your intervals, and always prioritize proper form over speed. Stay hydrated, focused, and listen to your body. Let’s get ready to push through Day 2, where every second counts, and every rep moves you closer to your goals. It’s time to thrive, so let’s get started!

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

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Circuit 1- Do the circuit 3 times

1) 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 10 Sec

2) Knee Plank for 40 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 10 Sec

3) Knee Pushup for 40 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 10 Sec

Circuit 2- Do the circuit 3 times

4) 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 10 Sec

5) 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 10 Sec

6) 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 10 Sec

Circuit 3- Do the circuit 3 times

7) 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 10 Sec

8) 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 10 Sec

9) 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 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.