AMRAP Dynamo Thrive - Day 2 - Week 4

AMRAP Dynamo Thrive – Day 2 – Week 4

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

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Welcome to Day 2 of AMRAP Dynamo Thrive!

Embark on a journey of strength and stamina with Day 2 of the AMRAP Dynamo Thrive workout routine. This day is crafted to target a variety of muscle groups, ensuring a balanced and invigorating workout that will leave you feeling energized and powerful. Get ready to push your limits and embrace the burn!

Exercise Lineup for Today

Our carefully selected exercises for today include Wall Pushups, Shoulder Press, and Seated Leg Extension for upper body and leg strengthening. We’ll also engage your core with High Plank and Toe Touches, and boost your cardiovascular health with heart-pumping movements like High Knees and Butt Kicks. Rounding out the routine are Toe Taps and Lying Leg Raise to improve your agility and core stability.

Interval-Based Circuit Training

Each exercise in today’s lineup is performed in an interval-based circuit format, designed to maximize your workout efficiency. You’ll push through 50 seconds of high-intensity effort followed by a brief 10-second rest. This approach helps to increase endurance, build muscle, and burn calories at an accelerated rate.

AMRAP Dynamo Thrive Structure

As part of the AMRAP Dynamo Thrive program, today’s workout falls into a broader context of a well-rounded fitness plan. AMRAP, which stands for “As Many Rounds As Possible,” challenges you to complete as many circuits as you can within the time frame, driving you to surpass your personal best with each session.

Your Journey Continues

Remember, Day 2 is just one step in your fitness journey. Stay focused, maintain proper form, and listen to your body. With determination and consistency, you’ll not only complete today’s routine but also pave the way for a stronger, healthier you. Let’s get moving and conquer Day 2 of the AMRAP Dynamo Thrive!

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 50 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

2) Shoulder Press for 50 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

3) Seated Leg Extension for 50 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 2- Do the circuit 3 times

4) High Plank for 50 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

5) 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

6) 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 3- Do the circuit 3 times

7) 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

8) Lying Leg Raise for 50 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 10 Sec

9) Butt Kicks for 50 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 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.