AMRAP Dynamo Thrive - Day 4 - Week 3

AMRAP Dynamo Thrive – Day 4 – Week 3

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

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Welcome to Day 4 of Your AMRAP Dynamo Thrive Workout!

Embark on today’s fitness journey with a dynamic blend of exercises designed to elevate your endurance and sculpt your lower body. Day 4 of the AMRAP Dynamo Thrive series is a pivotal point where you’ll challenge your muscles with a variety of movements, each tailored to target different areas for a comprehensive workout experience.

Lower Body Focus: Strength & Stamina

Today’s routine is all about the legs, featuring classics like the Body Weight Squat to build foundational strength, the stabilizing Dead Bug for core engagement, and the powerful Donkey Kick to tone those glutes. You’ll also hit a high plank to integrate upper body stability, ensuring a full-body activation.

High-Energy Cardio with a Twist

Get ready to rev up your heart rate with Butt Kicks and Calf Raises, exercises that blend cardio with muscle endurance. These high-energy movements will not only improve your cardiovascular health but also enhance your muscular stamina. The addition of Seated Leg Extensions will further isolate and strengthen your quads, while the Wall Sit will test your limits in a static hold that’s sure to set your thighs on fire.

Interval-Based Circuit: Precision Timing

The structure of today’s workout is meticulously designed to maximize your effort and results. You’ll be following an interval-based circuit format, pushing hard for 40 seconds of exercise followed by a brief 10-second rest between sets. This approach guarantees that you maintain a high intensity throughout the session, ensuring that every second counts.

Keep the Momentum Going

As you dive into the Toe Taps, remember that each movement is a step closer to your fitness goals. Day 4 is not just another day; it’s an opportunity to prove your dedication and resilience. The AMRAP Dynamo Thrive workout is your ladder to peak physical condition, and you’re about to climb another rung. Let’s get moving and thrive!

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) 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 10 Sec

2) 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 10 Sec

3) 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 10 Sec

Circuit 2- Do the circuit 3 times

4) 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 10 Sec

5) Butt Kicks for 40 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.

Rest for 10 Sec

6) 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 10 Sec

Circuit 3- Do the circuit 3 times

7) 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 10 Sec

8) 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 10 Sec

9) 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 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.