Welcome to Day 3 of Your Journey to Core Harmony!

As you embark on the third day of our transformative 4 Week Core Harmony Challenge, prepare to engage and fortify your body with a series of dynamic exercises designed to enhance your strength, stability, and overall fitness. Today’s routine is an intricate blend of movements that will target various muscle groups, ensuring a comprehensive workout that contributes to a stronger and more resilient core.

Today’s Circuit: Balance and Strength

The exercises for Day 3 have been carefully selected to provide a balanced workout that not only focuses on your core but also incorporates upper and lower body conditioning. You’ll start with Wall Pushups to engage your upper body, followed by Toe Touches to stretch and activate your hamstrings. The IYT Raise will target the often-neglected muscles of your upper back, while the Superman Hold aims to fortify your lower back and enhance your posture.

Transitioning through the circuit, the Dead Bug exercise will challenge your core stability, and the Chair Squat will bring your lower body into play, ensuring that your legs and glutes are not left behind. Crunches will follow, offering a classic core exercise that continues to be effective. The High Plank will test your endurance, and Toe Taps will round off the session with a focus on coordination and cardiovascular health.

Interval-Based Circuit Training

Each exercise in today’s lineup is part of an interval-based circuit format. You’ll push through 30 seconds of focused, intense effort for each exercise, followed by a 20-second rest period. This structure is designed to maximize your workout’s efficiency, providing the perfect balance between exertion and recovery. It’s essential to maintain a steady pace and concentrate on form throughout the intervals to get the most out of your session.

Staying Committed

Remember that consistency is key in the 4 Week Core Harmony Challenge. Each day builds upon the last, creating a foundation for a stronger, more balanced you. As you progress through today’s workout, stay mindful of your movements and embrace the burn that comes with growth and improvement.

Ready, Set, Strengthen!

Now that you’re familiar with the day’s theme and what to expect, it’s time to get started. Keep in mind that this workout is designed for individuals at various fitness levels. Listen to your body, adjust the intensity as needed, and most importantly, stay motivated. Let’s dive into Day 3 and move one step closer to achieving core harmony!

 

Day 3 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.

4 Week Core Harmony Challenge

Equipment Suggestion

Circuit 1-  Do the circuit 3 times

1) Wall Pushup for 30 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.
 

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Rest for 20 Sec

2) Toe Touches for 30 Sec

Instructions: 

  • Stand with feet shoulder width apart.
  • Bend your knees to lower your upper body slightly.
  • Raise both arms up towards the ceiling.
  • Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.
  • Raise your torso back up to the starting position.
  • Repeat the movement for desired number of repetitions.
 

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Rest for 20 Sec

3) IYT Raise for 30 Sec

Instructions: 

  • 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.
 

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Rest for 20 Sec

Circuit 2-  Do the circuit 3 times

4) Superman Hold for 30 Sec

Instructions: 

  • 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.
 

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Rest for 20 Sec

5) Dead Bug for 30 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.
 

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Rest for 20 Sec

6) Chair Squat for 30 Sec

Instructions: 

  • 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.
 

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Rest for 20 Sec

Circuit 3-  Do the circuit 3 times

7) Crunches for 30 Sec

Instructions: 

  • Lie on your back on the floor.
  • Bend your knees and put your feet on the floor, hip-width apart.
  • Place your hands lightly on either side of your head, elbows bent and pointed outwards.
  • Engage your abdominals, exhale, and lift your shoulder blades off the floor.
  • Pause at the top, and then inhale and slowly lower your back to the starting position.
  • Repeat the exercise as many times as is necessary, stopping when deemed necessary.
 

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Rest for 20 Sec

8) High Plank for 30 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.
 

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Rest for 20 Sec

9) Toe Taps for 30 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.
 

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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.


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