AMRAP Dynamo Thrive - Day 3 - Week 2

AMRAP Dynamo Thrive – Day 3 – Week 2

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

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Day 3: AMRAP Dynamo Thrive – Unleash Your Endurance

Welcome to Day 3 of your AMRAP Dynamo Thrive workout series! Today, we’re stepping up the game with a circuit that’s designed to enhance your stamina and endurance. It’s all about pushing your limits while maintaining proper form. We’ve curated a diverse mix of exercises to target different muscle groups and keep your body guessing. Get ready to dive into Knee Pushups, Wall Sits, and more as we continue to build on the foundation we’ve set in the previous days.

Dynamic Movements for a Full-Body Challenge

Our focus today is on a blend of strength and stability, brought to you through exercises like Toe Taps, Toe Touches, and the Dead Bug. These movements are not just about power; they’re also about control. By incorporating Donkey Kicks and High Planks, we’ll be firing up those core muscles and glutes, ensuring a balanced workout that tackles both your upper and lower body.

Interval-Based Circuit to Boost Your Fitness

The structure of today’s session follows an interval-based circuit format. Each exercise, including Calf Raises and Seated Leg Extensions, will be performed for 40 seconds, challenging your muscles and cardiovascular system. After each burst of effort, you’ll have 20 seconds to rest and prepare for the next set. This rhythmic pattern is designed to keep your heart rate up and maximize calorie burn while allowing brief moments of recovery.

Stay Consistent and Track Your Progress

Remember, consistency is key in the AMRAP Dynamo Thrive program. As you power through Day 3, take note of your form, the number of reps you’re able to complete, and how you feel during the workout. Tracking your progress will help you stay motivated and see the tangible benefits of your hard work.

Prepare for the Challenge Ahead

As you gear up for today’s workout, ensure you’re well-hydrated and have completed a thorough warm-up. Stay focused on your goals, and push through each interval with determination. You’ve got this! Let’s make Day 3 a testament to your growing strength and endurance. Embrace the burn, and thrive on the energy that each new challenge brings.

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

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Circuit 1- Do the circuit 3 times

1) 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 20 Sec

2) 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 20 Sec

3) 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

Circuit 2- Do the circuit 3 times

4) 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

5) Dead Bug for 40 Sec

Instructions:

Lie flat on your back with your feet flat on the floor and your knees bent.

Raise your arms directly in the air.

Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.

From there, slowly lower your right leg until it just hovers above the ground.

At the same time, lower your left arm until it is just above the ground.

Return to the starting position, and repeat on the other side.

Rest for 20 Sec

6) Donkey Kick for 40 Sec

Instructions:

Start on all fours, with your knees and hands aligned underneath your shoulders and hips.

Tuck your toes under and lift your knees off the floor.

Engage your core and round your spine, hinging at the hips.

Exhale as you kick your feet back, straightening your legs and flipping them up towards the ceiling.

Keep your head and neck in line with your spine as your legs reach up towards the sky.

Pause before inhaling to bring the knees back into the chest.

Return to the starting position and repeat.

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) 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

8) Calf Raises for 40 Sec

Instructions:

Stand up straight with your feet shoulder width apart

Raise up onto the balls of your feet as high as you can, lifting your heels off the ground

Hold for a moment before lowering your heels back to the ground

Repeat the exercises for desired number of reps

Rest for 20 Sec

9) 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

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.