Welcome to Day 3 of your AMRAP Dynamo Thrive workout routine, where we continue to sculpt, strengthen, and energize your body with a series of dynamic exercises designed to challenge your endurance and build functional strength. Today’s session is all about pushing your limits and discovering the power of perseverance as we dive into a mix of bodyweight and resistance exercises that will work every major muscle group.

Embrace your inner strength with today’s lineup:

  • Body Weight Squat: Engage your lower body with this foundational move that targets your quads, hamstrings, and glutes.
  • Bear Crawl: Unleash your primal side with this full-body exercise that enhances coordination and activates your core.
  • Supported Lunges: Step into stability and control as you focus on your legs and glutes, with a touch of balance.
  • Chair Squat: Perfect your form and build endurance with this variation that’s ideal for beginners or as a burnout for veterans.
  • High Knees: Get your heart pumping and those legs moving with a cardio burst that also serves as a great warm-up or interlude.

Core and more:

  • Lying Leg Raise: Lie down but stay active as you target your lower abs with precision and control.
  • Knee Plank: Build a rock-solid core and work on your shoulder stability with this approachable plank variation.
  • Wall Pushup: Focus on your upper body without the intensity of a full pushup, perfect for building strength progressively.
  • Shoulder Press: Cap off your workout with a shoulder sculptor that will leave you feeling strong and accomplished.

With our interval-based circuit format, you’ll spend 40 seconds giving it your all in each exercise, followed by a brief 10-second recovery to catch your breath and prepare for the next round. This rhythm allows you to maintain a high intensity throughout the session, ensuring maximum calorie burn and muscle engagement.

Remember, the AMRAP Dynamo Thrive program is all about challenging yourself and improving with each session. So get ready to start the timer, stay focused, and push through Day 3 with determination and grit. Let’s get moving and make today’s workout another step towards your fitness goals!

 

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.

AMRAP Dynamo Thrive

Equipment Suggestion

Circuit 1-  Do the circuit 3 times

1) Body Weight Squat for 40 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.
 

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Rest for 10 Sec

2) Bear Crawl for 40 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
 

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Rest for 10 Sec

3) Supported Lunges for 40 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.
 

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Rest for 10 Sec

Circuit 2-  Do the circuit 3 times

4) Chair Squat for 40 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.
 

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Rest for 10 Sec

5) 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
 

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Rest for 10 Sec

6) 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.
 

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Rest for 10 Sec

Circuit 3-  Do the circuit 3 times

7) 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.
 

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Rest for 10 Sec

8) 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.
 

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Rest for 10 Sec

9) 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.
 

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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.


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