4 Week Dynamic Duo Circuit - Day 1 - Week 1

4 Week Dynamic Duo Circuit – Day 1 – Week 1

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

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Welcome to Day 1 of Your Transformation Journey!

Embark on the first day of our invigorating 4 Week Dynamic Duo Circuit, designed to kickstart your fitness journey with a comprehensive workout routine that targets the entire body. Today’s theme revolves around laying the foundation for strength and endurance with a series of exercises that will engage your muscles, boost your heart rate, and set the tone for the days to come.

Dive Into Today’s Circuit

Our Day 1 routine is a carefully curated mix of exercises aimed at activating different muscle groups to ensure a balanced workout. You’ll be starting with Arm Circles to warm up your shoulders, followed by Calf Raises to strengthen your lower legs. We’ll then move on to core-crunching Crunches, elevate your heart rate with High Knees, and work on those abs with Lying Leg Raises. The Knee Plank will challenge your stability, while Body Weight Squats focus on your lower body strength. The Bear Crawl adds a fun, full-body element, and we’ll round off with Knee Pushups to build upper body strength.

Circuit Training at Its Best

Remember, our approach is all about efficiency and intensity. This Day 1 workout follows an interval-based circuit format, which means you’ll be performing each exercise for 30 seconds, pushing yourself to the max, followed by a 20-second rest period to catch your breath and prepare for the next move. This method not only helps in burning calories but also keeps your workout dynamic and time-efficient.

Stay Committed and Consistent

As you embark on this first day, remember that every rep counts and consistency is key. The 4 Week Dynamic Duo Circuit is designed to progressively challenge you, so it’s crucial to follow through with each day’s routine. Embrace the burn, enjoy the journey, and trust the process.

Ready, Set, Go!

Now that you’re all set, let’s get moving! Prepare your workout space, grab a bottle of water, and let’s start Day 1 strong. Remember to listen to your body throughout the session and modify any movements if necessary. Your fitness transformation begins now—power through, stay motivated, and let’s crush this workout together!

Day 1 of 4 Week Dynamic Duo Circuit

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) Arm Circles for 30 Sec

Instructions:

Stand with your feet slightly wider than your shoulders.

Rest your arms down at your side, with your palms facing downwords.

Begin to make small circles with your arms.

Go clockwise with your right arm, while going counter-clockwise with your left arm.

Slowly increase the size and speed of your circles.

Continue for 30-60 seconds

Reverse the direction, and repeat for 30-60 seconds.

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) 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.

Rest for 20 Sec

Circuit 2- Do the circuit 3 times

4) High Knees for 30 Sec

Instructions:

Start in a standing position, feet together, arms at your sides

Raise your right knee high in front of you and quickly switch, bringing your left knee up

Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs

Continue raising your knees as high as possible with each step, keeping your back straight

Keep your head up and focus ahead

Complete 20 to 30 repetitions

Rest for 20 Sec

5) Lying Leg Raise for 30 Sec

Instructions:

Lie flat on your back with your legs fully extended.

Place your hands by your sides, palms flat on the ground.

Engage your abdominal muscles and lift your legs off the ground a few inches.

Avoid raising your legs too high, as they should remain closer to the ground.

Pause for a few seconds in the raised position.

Slowly lower your legs back to the starting position.

Repeat the exercise for 10 to 15 repetitions.

Rest for a few seconds between sets.

Rest for 20 Sec

6) Knee Plank for 30 Sec

Instructions:

Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.

Keep your spine lengthened and your neck in line with your body.

Breathe deeply, focusing on your core and keeping your core muscles engaged.

Slowly shift your weight to one knee, and lift up the other knee.

Hold the position for 10-30 seconds.

Repeat on the other side.

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) 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

8) 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

9) Knee Pushup for 30 Sec

Instructions:

Start in a high plank with your arms extended directly under your shoulders.

Bend your elbows and lower your body towards the floor, while keeping your eyes focussed ahead.

Pause when your chest is close to the floor, making sure your elbows are tucked close to your torso.

Then slowly push yourself back up to the starting position.

Lower your knees to the floor, and repeat the same movement again.

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.