4 Week Core Harmony Challenge - Day 4 - Week 1

4 Week Core Harmony Challenge – Day 4 – Week 1

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

Welcome to Day 4 of our 4 Week Core Harmony Challenge, where we’re about to dive into a workout that engages your entire body with a special focus on core strength and stability. Today’s routine is a carefully curated blend of dynamic movements and static holds designed to tone, sculpt, and fortify your body from head to toe. Let’s get ready to elevate your fitness journey with this comprehensive set of exercises that will challenge you in new and exciting ways.

Embark on today’s adventure with Body Weight Squats to engage your lower body, followed by Calf Raises that will target the muscles of the lower legs for that extra definition. Feel the burn with a Wall Sit, an isometric hold that will test your endurance and strengthen your thighs. Then, get ready to prowl with the Bear Crawl, a full-body workout that ignites your core and enhances coordination.

Transition into Supported Lunges to continue working on your legs while also engaging your core for balance. Keep the momentum going with Arm Circles for Shoulders, a great way to warm up and prepare your upper body for what’s to come. Butt Kicks will then raise your heart rate, adding a cardiovascular element to your strength routine.

Next, we’ll bring some mindfulness into the mix with the Cat Cow stretch, perfect for releasing tension in the spine and improving flexibility. Finally, we’ll culminate with the Shoulder Press, a powerful exercise for building upper body strength and sculpting your shoulders.

Remember, we’re following an interval-based circuit format, so each exercise will be performed for 30 seconds, followed by a 20-second rest period. This approach ensures that you maintain high energy levels and maximize fat burn throughout the session. Stay focused, and let’s power through Day 4 with determination and grace. Get ready to feel stronger, more balanced, and a step closer to achieving your fitness goals with the Core Harmony Challenge!

Day 4 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) Body Weight Squat for 30 Sec

Instructions:

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.

Rest for 20 Sec

2) Calf Raises for 30 Sec

Instructions:

Stand up straight with your feet shoulder width apart

Raise up onto the balls of your feet as high as you can, lifting your heels off the ground

Hold for a moment before lowering your heels back to the ground

Repeat the exercises for desired number of reps

Rest for 20 Sec

3) Wall Sit for 30 Sec

Instructions:

Stand with your back against a wall in a comfortable and upright position.

Slowly slide down the wall until your knees are bent at a 90-degree angle.

Make sure your feet are planted firmly on the floor in shoulder width apart.

Allow your arms to drop to your sides.

Hold this position for as long as you can.

When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.

Rest for 20 Sec

Circuit 2- Do the circuit 3 times

4) Bear Crawl for 30 Sec

Instructions:

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

Rest for 20 Sec

5) Supported Lunges for 30 Sec

Instructions:

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.

Rest for 20 Sec

6) Arm Circles For Shoulders for 30 Sec

Instructions:

Stand up straight with your arms at your sides.

Reach your arms straight out to your sides and extend them until your arms are parallel with the floor.

Rotate your arms in small circles, making sure that your elbows remain unlocked.

Continue doing small circles in one direction for 10-15 repetitions.

Once you have completed the desired number of repetitions, switch directions and do the same number of reps in the opposite direction.

Once you have done the desired number of arm circles for one side, switch arms and complete the same number of reps on the opposite side.

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) Butt Kicks for 30 Sec

Instructions:

Stand straight with feet shoulder width apart.

Start off with a warmup jog in place to get your muscles loose.

Kick your right heel to your butt while keeping your left leg straight.

Alternate between kicking your right and left leg back towards your glutes.

Keep your torso upright and swing your arms to help propel your kicks.

Focus on breathing, in through the nose and out through the mouth.

Continue for 30-45 seconds.

Rest for 20 Sec

8) Cat Cow for 30 Sec

Instructions:

Stand in a mountain pose, with your feet hip-width apart, hands on your hips, and your spine erect.

Inhale as you arch your spine, tilt your pelvis forward, and gaze up.

Exhale as you round your back and tuck your chin in towards your chest like a cow.

Inhale as you raise your head up to look forward and tilt your pelvis back as you arch your back.

Exhale as you tuck your chin in towards your chest and round your back like a cat.

Repeat the sequence for 10-15 times.

Rest for 20 Sec

9) Shoulder Press for 30 Sec

Instructions:

Stand with your feet hip-width apart.

Hold the weights at shoulder-height, with your elbows slightly bent.

Press both weights directly overhead, making sure to keep your elbows slightly bent.

Lower the weights back down to shoulder-height.

Repeat for 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.