Arun Kumar T, D.P.T, PN Coach
Welcome to Day 2 of the 4 Week Core Harmony Challenge!
Embark on the second day of your fitness journey with an energizing and diverse workout routine designed to challenge your muscles and enhance your core stability. Today’s session is a blend of dynamic movements and strength-building exercises that will not only target your core but also engage multiple muscle groups for a full-body workout experience.
Today’s Circuit: Building a Strong Foundation
Day 2’s workout is carefully crafted to progress from the groundwork laid on Day 1, incorporating exercises such as Toe Taps, IYT Raises, and various forms of the Superman Hold. These movements are designed to activate and strengthen your back, shoulders, and core, setting the stage for improved posture and muscle endurance.
Engage and Empower
As you delve deeper into today’s routine, you’ll challenge your body with High Planks and Body Weight Squats, which are pivotal for building core strength and lower body power. The Bear Crawl and Supported Lunges will push your stability and coordination to new heights, while the Chair Squat ensures you’re working on your technique and control.
Staying true to our interval-based circuit format, each exercise, including the intricate Superman Hold Pull Down, will be performed for 50 seconds, followed by a brief 10-second rest. This structure is designed to keep your heart rate up and maximize fat burn, while also allowing for muscle recovery, ensuring you get the most out of every session.
Stay Consistent and Motivated
Remember, consistency is key in the 4 Week Core Harmony Challenge. As you power through Day 2, maintain focus on your form and breathing. Embrace the burn, and take pride in each rep and every second of rest. This is more than just a workout; it’s a step towards a stronger, more harmonious you. Let’s get moving and conquer today’s routine with unwavering determination!
Day 2 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
Circuit 1- Do the circuit 3 times
- 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.
- Gather your materials: IYT Raise worksheet, a pencil, and a timer.
- Set your timer for three minutes.
- Find a comfortable spot to sit.
- Take a few deep breaths and relax your body.
- Read the IYT Raise worksheet and think about each question.
- Once the timer is up, take a few moments to reflect on your answers and feelings.
- Write down any thoughts on the IYT Raise worksheet.
- When you’re finished, you can share your insights with someone else or keep them to yourself.
3) Superman Hold for 50 Sec
- Stand with your feet slightly over a shoulder-width apart.
- Raise your arms out to your sides with your palms facing forward in a Superman pose.
- Engage your core muscles by slightly tilting your pelvis forward and squeezing your stomach muscles.
- Tighten all your muscles and hold this position for 15-20 seconds or as long as you can.
- Release the tension in your body and lower your arms.
Circuit 2- Do the circuit 3 times
4) Superman Hold Pull Down for 50 Sec
- Stand facing the pull-down machine with feet shoulder-width apart.
- Reach up and grab the bar with an overhand grip.
- Take a big breath and then slightly tuck your chin towards your chest.
- Keeping your upper arms close to your ears, and your chest up, use your lats to pull the bar down until it touches your collarbone.
- Pause for a moment at the bottom position and then straighten your arms to return the bar to the starting position with control.
- Repeat for the desired number of reps.
- 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.
6) Body Weight Squat for 50 Sec
- 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.
Circuit 3- Do the circuit 3 times
- 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
8) Supported Lunges for 50 Sec
- 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.
9) Chair Squat for 50 Sec
- Stand up straight and bring your feet about shoulder-width apart.
- Lower your hips and bend your knees, as if you are about to sit in a chair.
- Continue to lower until your thighs are parallel to the floor.
- While keeping your back as straight as possible, press through your heels and stand up.
- Repeat the movement for as many repetitions as desired.
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.
