4 Week Core Harmony Challenge - Day 1 - Week 2

4 Week Core Harmony Challenge – Day 1 – Week 2

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

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Welcome to Day 1 of the 4 Week Core Harmony Challenge!

Embark on your journey to a stronger, more harmonious core with today’s carefully curated routine. Day 1 sets the tone for a transformative month ahead, focusing on establishing a solid foundation for core strength and stability. Our selection of exercises is designed to awaken the deep core muscles, boost your heart rate, and start building endurance in a balanced and effective way.

Today’s Core-Strengthening Circuit:

Your workout for today features a series of movements that are beginner-friendly yet incredibly effective. You’ll be engaging in exercises such as the Bird Dog and Dead Bug for deep core activation, Donkey Kick for glute strengthening, and High Knees to get your heart pumping. The Lying Leg Raise will challenge your lower abdominals, while the Knee Plank and Knee Pushup will build your upper body and core endurance. Rounding out the session with Wall Pushups and Seated Leg Extensions, we ensure a full-body experience that pays special attention to your core.

Interval-Based Circuit Training:

Each exercise today will be performed in an interval-based circuit format, keeping the intensity high and your muscles engaged. You’ll spend 40 seconds on each exercise, pushing yourself to the limit, followed by a 20-second rest period to catch your breath and prepare for the next set. This approach not only maximizes calorie burn but also enhances muscular endurance and strength over time.

Your Commitment:

Remember, the 4 Week Core Harmony Challenge is more than just a series of workouts – it’s a commitment to your health and well-being. As you progress through the challenge, each day will build upon the last, creating a stronger and more resilient you. Keep your spirits high, and trust the process, as consistency is key to achieving the best results.

Ready, Set, Go!

With your workout space prepped and your mindset focused, it’s time to dive into Day 1. Follow along with our guided routine, and remember to listen to your body, maintaining good form throughout each exercise. Let’s kick off this challenge with determination and enthusiasm – your journey to a stronger core starts now!

Day 1 of 4 Week Core Harmony Challenge

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) Bird Dog for 40 Sec

Instructions:

Begin on all fours with a neutral spine and the core engaged.

Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.

At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.

Keep the head in line with the spine, looking at the ground.

Hold the position for a few seconds, and then return to the starting position.

Repeat on the opposite side.

Rest for 20 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 20 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 20 Sec

Circuit 2- Do the circuit 3 times

4) 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

5) 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

6) 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.

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) 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

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.

Rest for 20 Sec

9) 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 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.