Welcome to Day 1 of Your 4 Week Dynamic Duo Circuit

Embark on your fitness journey with the first day of our meticulously designed 4 Week Dynamic Duo Circuit. This program is tailored to kickstart your body’s transformation by introducing you to a series of fundamental exercises that ignite every major muscle group. Today’s routine is a blend of strength, stability, and endurance, setting a solid foundation for the weeks ahead.

Your Day 1 Workout Routine

The Day 1 workout routine is carefully curated to ease you into the fitness regime without overwhelming your body. We’ll start with Wall Pushups to engage your chest and arms, followed by the Shoulder Press for those deltoids. The Knee Plank and High Plank will activate your core, while Bird Dog and Cat Cow provide a dynamic stretch to enhance mobility. Dead Bug will further challenge your core stability, and the Body Weight Squat will target your lower body. Finally, we’ll wrap up with the Bear Crawl for a full-body burn.

Interval-Based Circuit Format

To maximize efficiency and keep your heart rate up, we’ll be following an interval-based circuit format. You’ll perform each exercise for 40 seconds, pushing yourself to maintain proper form and intensity. After each exercise, you’ll have a 10-second rest period to catch your breath and prepare for the next movement. This structure not only helps in burning calories but also ensures that you maintain a high level of energy throughout the session.

Day 1: Building a Strong Base

Today is about laying down the groundwork for your fitness odyssey. Each exercise has been chosen to prime your body for the upcoming challenges. Remember, it’s not about perfection but progress. Listen to your body, maintain focus, and embrace the journey. The Dynamic Duo Circuit is your partner in this adventure, and Day 1 is your first stride towards a stronger, healthier you.

Get Ready to Transform

As we embark on this first day, remember that consistency is key. Keep your spirits high and your goals in sight. The 4 Week Dynamic Duo Circuit is not just about today’s workout; it’s about building a sustainable lifestyle that will carry you forward. So, lace up your sneakers, grab your water bottle, and let’s get moving!

 

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.

4 Week Dynamic Duo Circuit

Equipment Suggestion

Circuit 1-  Do the circuit 3 times

1) 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.
 

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Rest for 10 Sec

2) Shoulder Press for 40 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.
 

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Rest for 10 Sec

3) 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.
 

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Rest for 10 Sec

Circuit 2-  Do the circuit 3 times

4) Bird Dog for 40 Sec

Instructions: 

  • Begin on all fours with a neutral spine and the core engaged.
  • Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.
  • At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.
  • Keep the head in line with the spine, looking at the ground.
  • Hold the position for a few seconds, and then return to the starting position.
  • Repeat on the opposite side.
 

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Rest for 10 Sec

5) 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.
 

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Rest for 10 Sec

6) Dead Bug for 40 Sec

Instructions: 

  • Lie flat on your back with your feet flat on the floor and your knees bent.
  • Raise your arms directly in the air.
  • Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.
  • From there, slowly lower your right leg until it just hovers above the ground.
  • At the same time, lower your left arm until it is just above the ground.
  • Return to the starting position, and repeat on the other side.
 

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Rest for 10 Sec

Circuit 3-  Do the circuit 3 times

7) High Plank for 40 Sec

Instructions: 

  • Start with your hands shoulder-width apart on the floor and extended in front of you.
  • Tuck your toes and step or jump back to a plank position.
  • Pull your belly button in towards your spine to stabilize your core.
  • Squeeze your glutes and quads and ensure your shoulders, hips, and heels are in a straight line.
  • Make sure your head is in line with your spine and look at a spot on the floor about a foot beyond your hands
  • Maintain the plank position while breathing deeply for 30 seconds to 1 minute.
  • To come out of the plank, lower yourself to the floor one vertebrae at a time.
 

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Rest for 10 Sec

8) 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.
 

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Rest for 10 Sec

9) 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
 

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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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