AMRAP Dynamo Thrive - Day 4 - Week 4

AMRAP Dynamo Thrive – Day 4 – Week 4

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 the fourth day of your fitness journey with a surge of energy and determination. Today’s theme revolves around dynamic movements and full-body engagement, ensuring you target every muscle group with precision and intensity. As part of the AMRAP (As Many Rounds As Possible) Dynamo Thrive, we’re pushing boundaries and setting new benchmarks for your personal fitness.

Unleash Your Potential with Today’s Dynamic Exercises

Prepare to conquer a series of challenging exercises designed to enhance your strength, endurance, and flexibility. Today’s lineup includes the Bear Crawl and Supported Lunges to fire up your core and lower body. High Knees will elevate your heart rate, while Lying Leg Raises will chisel your abdominals. For upper body strength, you’ll tackle Knee Pushups and Wall Pushups, followed by the Shoulder Press for those sculpted shoulders. Finally, double up on the Body Weight Squat to reinforce leg power and stability.

Interval-Based Circuit: Maximize Your Gains

Each exercise in today’s session follows an interval-based circuit format. You’ll dedicate 50 seconds to perform as many quality repetitions as possible, followed by a brief 10-second rest. This structure not only keeps your heart rate up but also maximizes muscle engagement and calorie burn while allowing for quick recovery.

Stay Focused and Keep the Pace

Remember, the AMRAP Dynamo Thrive is all about maintaining a steady pace that challenges you without compromising on form. As you cycle through today’s exercises, focus on your breathing and technique. Push through the burn, but also listen to your body and take the necessary rest if needed.

Your Day 4 Mission

Your mission for Day 4 is to embrace the intensity and thrive in the challenge. With each rep and set, you’re building a stronger, more resilient version of yourself. Keep your eyes on the prize and let’s make every second of this workout count!

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

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Circuit 1- Do the circuit 3 times

1) Bear Crawl for 50 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 10 Sec

2) Supported Lunges for 50 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 10 Sec

3) High Knees for 50 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 10 Sec

Circuit 2- Do the circuit 3 times

4) Lying Leg Raise for 50 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 10 Sec

5) Knee Pushup for 50 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 10 Sec

6) Wall Pushup for 50 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 10 Sec

Circuit 3- Do the circuit 3 times

7) Shoulder Press for 50 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 10 Sec

8) Body Weight Squat for 50 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

9) Body Weight Squat for 50 Sec

Instructions:

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.