AMRAP Dynamo Thrive - Day 3 - Week 1

AMRAP Dynamo Thrive – Day 3 – Week 1

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

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Welcome to Day 3 of Your AMRAP Dynamo Thrive Workout Routine!

Prepare to challenge your endurance and strength with Day 3 of our AMRAP Dynamo Thrive series. Today’s theme is all about pushing your limits with a dynamic blend of exercises that will engage every muscle group. Get ready to squat, crawl, and press your way to a fitter, stronger you. This well-rounded workout routine is designed to enhance your muscular strength, cardiovascular endurance, and overall mobility.

Today’s Circuit: Full-Body Focus

Our workout today includes a series of bodyweight exercises that are perfect for any fitness level. Starting with the classic Body Weight Squat, we’ll engage the major muscle groups for a solid lower-body burn. The Bear Crawl and Supported Lunges will follow, challenging your coordination and stability. Chair Squat and High Knees will keep the intensity high, while Lying Leg Raise, Knee Plank, and Wall Pushup will target your core and upper body. Finally, we’ll cap off the circuit with the Shoulder Press, ensuring a total body workout.

Interval-Based Circuit: The AMRAP Approach

As part of our AMRAP Dynamo Thrive, we’re utilizing an interval-based circuit format to maximize your results. Each exercise will be performed for 30 seconds, followed by a 20-second rest period. This approach keeps your heart rate up and ensures you’re burning calories while building muscle. Remember, AMRAP stands for “As Many Rounds As Possible,” so keep your energy high and aim to complete as many rounds as you can within the workout session.

Stay Consistent and Motivated

Consistency is key in any fitness journey, and by reaching Day 3, you’re already establishing a solid routine. Keep up the great work and remember that each day brings you closer to your goals. Use this workout to test your limits and see just how much you can achieve when you put your mind and body to the test.

Ready, Set, Thrive!

Before you dive in, make sure you have a timer handy to keep track of your intervals and a chair for the Chair Squats. Hydrate well, clear some space, and let’s get ready to thrive with today’s AMRAP Dynamo Thrive workout. Push through each set, rest when needed, and prepare to feel the burn. Your Day 3 challenge awaits – let’s conquer it together!

Day 3 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) Body Weight Squat for 30 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 20 Sec

2) Bear Crawl for 30 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 20 Sec

3) Supported Lunges for 30 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 20 Sec

Circuit 2- Do the circuit 3 times

4) Chair Squat for 30 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 20 Sec

5) High Knees for 30 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

6) Lying Leg Raise for 30 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

Circuit 3- Do the circuit 3 times

7) 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

8) 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

9) 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

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.