4 Week Core Harmony Challenge - Day 4 - Week 2

4 Week Core Harmony Challenge – Day 4 – Week 2

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

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Welcome to Day 4 of Your 4 Week Core Harmony Challenge

Embark on a transformative journey with today’s workout routine, where we blend strength, stability, and endurance to harmonize your core. As part of our 4 Week Core Harmony Challenge, Day 4 is designed to challenge your muscles and enhance your overall fitness through a series of dynamic exercises. We are focusing on movements that will engage multiple muscle groups, ensuring a full-body workout with a core-centric approach.

Today’s Dynamic Exercise Lineup

Prepare to invigorate your body with today’s selection of exercises. Starting with the Bear Crawl, we’ll ignite your core, shoulders, and hips. Transitioning into Supported Lunges, we’ll target your lower body while maintaining core engagement. Arm Circles For Shoulders will then bring fluidity and strength to your upper body. The Body Weight Squat and Chair Squat will further sculpt your legs and glutes, while exercises like Butt Kicks and Cat Cow provide a blend of dynamic movement and spine mobility. Finally, we’ll round out the session with Crunches to fortify your abdominal muscles and Wall Pushups to build upper body endurance.

Interval-Based Circuit Format

To maximize efficiency and effectiveness, we’re embracing an interval-based circuit format. Each exercise will be performed with vigor for 40 seconds, followed by a 20-second rest period. This rhythm allows for a high-intensity workout that keeps the heart rate up and the muscles engaged, while also providing brief moments of rest to prepare for the next burst of activity.

Join the Challenge

Whether you’re a seasoned fitness enthusiast or just starting your journey, this workout is tailored to help you progress. Remember, it’s not just about the exercises, but also about how you perform them. Stay consistent, maintain proper form, and push through the intervals. You’re part of a community committed to health, strength, and core harmony.

Keep the Momentum Going

As we dive into Day 4, remember that each day is a stepping stone towards your fitness goals. Embrace the challenge, enjoy the sweat, and celebrate your dedication. Keep pushing forward, and let’s make every rep count. Stay tuned for the next phase of our Core Harmony Challenge, and keep the momentum alive. Together, we’re building a stronger, more harmonious you.

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) Bear Crawl for 40 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

2) Supported Lunges for 40 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

3) Arm Circles For Shoulders for 40 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 2- Do the circuit 3 times

4) Body Weight Squat for 40 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

5) Butt Kicks for 40 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

6) Cat Cow for 40 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

Circuit 3- Do the circuit 3 times

7) 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 20 Sec

8) 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 20 Sec

9) 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 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.