AMRAP Dynamo Thrive - Day 4 - Week 2

AMRAP Dynamo Thrive – Day 4 – Week 2

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

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

Embark on Day 4 with enthusiasm as we continue to sculpt a stronger, more resilient physique. Today’s theme revolves around dynamic movements and endurance. You’ll be engaging in a series of exercises that are designed not only to enhance your muscular strength but also to boost your cardiovascular health. This balanced approach ensures that you’re not just building muscle but also improving your overall fitness levels.

Today’s Workout: A Blend of Strength and Stamina

Prepare to challenge yourself with a variety of exercises including the Bear Crawl, Supported Lunges, and High Knees. These movements are tailored to activate multiple muscle groups, promoting functional fitness and agility. Additionally, core strengthening exercises like the Lying Leg Raise will target your abdominal muscles, while the Knee Pushup and Wall Pushup will focus on upper body strength. For those looking to improve their shoulder stability and power, the Shoulder Press is the perfect addition to today’s lineup.

Keep the Squats Coming!

We’re doubling up on the Body Weight Squats today to ensure your lower body gets the attention it deserves. Squats are a fundamental exercise that not only build leg strength but also engage your core and back, making them a powerhouse of a workout. By repeating this exercise, you’re reinforcing proper form and technique, which is vital for long-term fitness and injury prevention.

Interval-Based Circuit: Your Path to Progress

Each exercise in today’s routine follows an interval-based circuit format. You’ll be pushing hard for 40 seconds, giving each movement your maximum effort, followed by a crucial 20 seconds of rest. This structure is designed to keep your heart rate elevated, maximizing calorie burn and improving your anaerobic capacity. It’s a relentless pace that promises to keep the intensity high and your body guessing.

Stay Focused, Stay Thriving

As a part of the AMRAP Dynamo Thrive, remember that each day builds upon the last. It’s about consistency, perseverance, and pushing past your comfort zone. Maintain your focus, keep your form sharp, and embrace the burn. You’re not just working out; you’re cultivating a mindset of growth and resilience. Let’s make Day 4 count and continue our journey towards peak fitness together!

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.

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) 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

Rest for 20 Sec

2) 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.

Rest for 20 Sec

3) 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

Rest for 20 Sec

Circuit 2- Do the circuit 3 times

4) 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.

Rest for 20 Sec

5) 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

6) 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.

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) 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.

Rest for 20 Sec

8) 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.

Rest for 20 Sec

9) Body Weight Squat for 40 Sec

Instructions:

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.