Welcome to Day 4 of Your Fitness Journey!

Embark on today’s segment of the 4 Week Core Harmony Challenge with an invigorating blend of exercises designed to enhance your strength, flexibility, and overall fitness. As you dive into Day 4, prepare to challenge your body with a dynamic workout routine that’s as diverse as it is effective. Today, we focus on movements that will engage every muscle group, ensuring a well-rounded session that contributes to your fitness goals.

Today’s Workout: A Symphony of Movement

Our Day 4 routine includes a series of exercises that combine agility, core stability, and endurance. Start with the primal prowess of the Bear Crawl, then shift into the balance-demanding Supported Lunges. Keep the momentum going as you transition into Arm Circles for Shoulders, perfect for building upper body mobility. Follow this with the foundational Body Weight Squat, which primes your legs and core for the explosive energy of Butt Kicks.

Embrace the Flow

As you progress through the routine, the soothing Cat Cow stretch will provide a much-needed respite for your spine, while the Chair Squat ensures that your quads and glutes are not left behind. Engage your core with precision during Crunches, and conclude with Wall Pushups to fortify your chest and arms. Each of these exercises is carefully chosen to complement each other, creating a harmonious workout experience.

Interval-Based Circuit: Your Rhythm of Success

Remember, we’re following an interval-based circuit format. You’ll perform each exercise for a robust 50 seconds, giving it your all, before taking a 10-second rest to catch your breath and prepare for the next set. This approach ensures that you maintain a high level of intensity throughout the session, maximizing calorie burn and muscle engagement.

Stay Committed and See the Transformation

As part of the 4 Week Core Harmony Challenge, each day is a step forward in your fitness journey. Day 4’s routine is no exception, offering you the chance to push your limits and discover new strengths. Stay committed to the challenge, trust the process, and watch as your body adapts and transforms. Let’s get moving and conquer today’s workout with vigor and vitality!

 

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.

4 Week Core Harmony Challenge

Equipment Suggestion

Circuit 1-  Do the circuit 3 times

1) Bear Crawl for 50 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
 

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Rest for 10 Sec

2) Supported Lunges for 50 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.
 

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Rest for 10 Sec

3) Arm Circles For Shoulders for 50 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.
 

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Rest for 10 Sec

Circuit 2-  Do the circuit 3 times

4) Body Weight Squat for 50 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.
 

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Rest for 10 Sec

5) Butt Kicks for 50 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.
 

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Rest for 10 Sec

6) Cat Cow for 50 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.
 

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Rest for 10 Sec

Circuit 3-  Do the circuit 3 times

7) Chair Squat for 50 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 10 Sec

8) Crunches for 50 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 10 Sec

9) Wall Pushup for 50 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 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.


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