4 Week Dynamic Duo Circuit - Day 1 - Week 3

4 Week Dynamic Duo Circuit – Day 1 – Week 3

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

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Welcome to Day 1 of Your 4-Week Dynamic Duo Circuit!

Embark on a transformative fitness journey with our expertly crafted Day 1 workout routine. This is the first step in a series designed to energize your body, strengthen your muscles, and kickstart your metabolism. As part of our 4-Week Dynamic Duo Circuit, today’s workout is tailored to introduce you to a variety of exercises that target multiple muscle groups, ensuring a full-body workout experience.

Your Day 1 Circuit Breakdown

Prepare to engage in a series of dynamic movements including Arm Circles to warm up your shoulders, Calf Raises for lower leg strength, Crunches to work on your core, High Knees for a cardio boost, and Lying Leg Raises to challenge your abdominal muscles. We’ll also incorporate Knee Plank to enhance core stability, Body Weight Squat for lower body power, Bear Crawl for full-body engagement, and Knee Pushup to build upper body strength.

Interval-Based Circuit Training Approach

Our interval-based circuit format is designed to maximize your workout efficiency. You’ll be performing each exercise for 40 seconds, giving it your all, followed by a crucial 20 seconds of rest. This approach helps to maintain a high heart rate, boosts calorie burn, and allows for muscle recovery, setting the stage for endurance and strength gains.

Get Ready to Ignite Your Fitness Goals

Today’s routine is just the beginning. As you progress through the 4-Week Dynamic Duo Circuit, you’ll experience a diverse range of exercises that will challenge you, push your limits, and encourage growth. Remember, consistency is key, and every day you’ll be one step closer to a fitter, stronger, and healthier you.

Stay Motivated and Track Your Progress

Make sure to track your performance and celebrate your daily achievements. With each day of the Dynamic Duo Circuit, you’ll notice improvements in your stamina, strength, and overall fitness. Embrace the journey, stay committed, and get ready to conquer Day 1 with enthusiasm and determination!

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 40 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 40 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 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

Circuit 2- Do the circuit 3 times

4) High Knees for 40 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 40 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 40 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 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

8) 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

9) Knee Pushup for 40 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.