4 Week Core Harmony Challenge - Day 1 - Week 4

4 Week Core Harmony Challenge – Day 1 – Week 4

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 fitness journey with a burst of energy as you begin the 4 Week Core Harmony Challenge. Today marks the first step towards a stronger, more balanced core and a harmonious body. Our Day 1 routine is crafted to awaken your muscles, ignite your metabolism, and set the foundation for the transformative weeks ahead.

Today’s Workout: Core Activation & Strength Building

Our selection of exercises for Day 1 is designed to gently introduce your body to the challenge while focusing on core activation and overall strength building. You’ll be engaging in a series of movements that include the Bird Dog and Dead Bug for deep core engagement, Donkey Kick and High Knees for lower body strength, and Lying Leg Raise to target those abs. We’re also incorporating Knee Plank, Knee Pushup, and Wall Pushup to build upper body and core strength in a supportive way, and Seated Leg Extension to enhance leg muscle endurance.

Interval-Based Circuit: A Pace That Challenges

Each exercise today will be performed in an interval-based circuit format. This means you’ll be pushing through 50 seconds of focused, high-intensity exercise followed by a brief 10-second rest period. This rhythm is not only effective for building endurance but also perfect for keeping your heart rate up, ensuring you burn calories and build strength efficiently.

Embrace the Journey

Remember, the 4 Week Core Harmony Challenge is about progress, not perfection. As you move through today’s routine, listen to your body, maintain proper form, and embrace each movement with intention. This is your time to shine, to commit to your health, and to start building the core strength that will support you through the rest of the challenge.

Stay Motivated and Supported

As you power through Day 1, keep in mind that you’re part of a community all striving towards greater health and core harmony. Share your experiences, encourage others, and don’t hesitate to reach out if you need support. Let’s make this first day count and set a positive tone for the weeks to come!

Stay tuned for tomorrow’s routine, where we’ll continue to build on the strong foundation we’ve established today. Remember, consistency is key, and every day you’ll be one step closer to your fitness goals. Let’s get moving!

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

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Circuit 1- Do the circuit 3 times

1) Bird Dog for 50 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 10 Sec

2) Dead Bug for 50 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 50 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 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

5) 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

6) Knee Plank for 50 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 10 Sec

Circuit 3- Do the circuit 3 times

7) 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

8) 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

9) Seated Leg Extension for 50 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

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.