AMRAP Dynamo Thrive – Day 4 – Week 1

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Arun Kumar T, D.P.T, PN Coach
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AMRAP Dynamo Thrive

Welcome to Day 4 of Your AMRAP Dynamo Thrive Workout Routine!

Get ready to ignite your muscles and boost your endurance with today’s dynamic workout! Day 4 is all about blending strength and agility to create a powerhouse routine that will leave you feeling accomplished and energized. As part of the AMRAP Dynamo Thrive program, we’re focusing on a series of exercises designed to work your entire body, ensuring you’re building a balanced and functional physique.

Today’s Full-Body Blast

Prepare to challenge your limits with a circuit that includes Body Weight Squats for your lower body, Dead Bugs for core stability, Donkey Kicks for a glute burn, and High Planks to strengthen your shoulders and core. Get your heart pumping with Butt Kicks, then shift to Calf Raises for lower leg strength. We’ll also be incorporating Seated Leg Extensions to target those thigh muscles, Wall Sits for endurance, and Toe Taps for a dose of cardio.

Interval-Based Circuit to Maximize Results

Embrace the power of interval training! Each exercise in today’s workout is performed in a 30-second high-intensity burst, followed by a 20-second rest period. This format is designed to push your body to its limits and maximize fat burn while allowing you brief moments of recovery to maintain the quality of your performance throughout the session.

Stay Consistent and Thrive

Remember, consistency is key. Day 4 is a vital part of the AMRAP Dynamo Thrive journey, and every rep brings you closer to your fitness goals. So, take a deep breath, stay focused, and get ready to conquer today’s workout with determination and grit.

Keep Pushing Forward

With each day and every workout, you’re building a stronger, more resilient you. Day 4 is your opportunity to show up for yourself and push through the challenges. Let’s make every second count and thrive together in this fitness journey!

 

Day 4 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

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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.
 

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Rest for 20 Sec

2) Dead Bug for 30 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.
 

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Rest for 20 Sec

3) Donkey Kick for 30 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.
 

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Rest for 20 Sec

Circuit 2-  Do the circuit 3 times

4) High Plank for 30 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.
 

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Rest for 20 Sec

5) Butt Kicks for 30 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.
 

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Rest for 20 Sec

6) Calf Raises for 30 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
 

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Rest for 20 Sec

Circuit 3-  Do the circuit 3 times

7) Seated Leg Extension for 30 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.
 

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Rest for 20 Sec

8) Wall Sit for 30 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.
 

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Rest for 20 Sec

9) Toe Taps for 30 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.
 

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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.

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