4 Week Core Harmony Challenge - Day 3 - Week 3

4 Week Core Harmony Challenge – Day 3 – Week 3

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

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Welcome to Day 3 of the 4 Week Core Harmony Challenge!

As you step into the third day of our transformative fitness journey, get ready to engage your muscles with a series of targeted exercises designed to enhance your stability, strength, and stamina. Today’s theme is all about building a solid core and improving overall muscle coordination in a way that harmonizes with your body’s natural movement patterns.

Today’s Dynamic Routine

Our Day 3 workout routine is a blend of strength and flexibility exercises that will challenge your body and invigorate your mind. You’ll start with the Wall Pushup to warm up your upper body, followed by Toe Touches to stretch and activate your hamstrings. The IYT Raise will then target your upper back and shoulders, and the Superman Hold will engage your lower back and glutes in a powerful way.

Transitioning through the routine, you’ll perform the Dead Bug to challenge your deep core muscles, followed by the Chair Squat to strengthen your lower body. Your core will be further sculpted with Crunches, and the High Plank will fortify your abdominal wall and shoulders. Finally, Toe Taps will serve as a great way to keep your heart rate up while continuing to focus on core engagement.

Interval-Based Circuit Format

This workout follows an interval-based circuit format, which means you will spend 40 seconds on each exercise, pushing yourself to perform as many quality repetitions as possible. After each burst of activity, you’ll have 10 seconds of rest to catch your breath and prepare for the next exercise. This structure is designed to maximize both strength gains and calorie burn within a short period, making your workout efficient and effective.

Embrace the Challenge

Remember, consistency is key in the 4 Week Core Harmony Challenge. Each day builds upon the last, so it’s important to stay committed and push through the tough moments. As you progress through today’s workout, focus on form and breathing, and listen to your body. You’re not just sculpting a stronger core; you’re also cultivating a more harmonious relationship with your fitness routine.

Keep Going Strong!

Day 3 is your opportunity to dig deep and show yourself what you’re capable of. With each rep and each set, you’re getting closer to your goals. Keep the momentum going, and let’s bring our best to today’s workout. You’ve got this!

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.

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) 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 10 Sec

2) Toe Touches for 40 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.

Rest for 10 Sec

3) IYT Raise for 40 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.

Rest for 10 Sec

Circuit 2- Do the circuit 3 times

4) Superman Hold for 40 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.

Rest for 10 Sec

5) 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 10 Sec

6) Chair Squat for 40 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.

Rest for 10 Sec

Circuit 3- Do the circuit 3 times

7) Crunches for 40 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.

Rest for 10 Sec

8) High Plank for 40 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.

Rest for 10 Sec

9) Toe Taps for 40 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.

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.