Arun Kumar T, D.P.T, PN Coach
Embark on today’s segment of the 4 Week Dynamic Duo Circuit, where we continue sculpting strength and endurance with a focus on lower body power and core stability. Day 3 promises to challenge your muscles with a blend of dynamic and isometric exercises, ensuring a well-rounded approach to your fitness goals.
Engage and Energize with Today’s Circuit
Our carefully curated routine includes exercises like Butt Kicks and Chair Squat to fire up your glutes, while Donkey Kick and Supported Lunges target multiple muscle groups for a comprehensive lower-body workout. We’re also incorporating Toe Taps and Wall Sit to build endurance, and IYT Raise to improve shoulder health and posture. Expect to touch on every aspect of strength with Toe Touches and maintain core engagement with the High Plank.
Interval-Based Circuit: The Path to Progress
Following our interval-based circuit format, you’ll dive into each exercise for 30 seconds, pushing your limits and then enjoying a well-deserved 20-second rest between sets. This rhythm is designed to maximize your workout efficiency, boost your metabolism, and keep your heart rate up for optimal calorie burn.
Consistency is Key
Remember, consistency is your greatest ally in this fitness journey. As part of the 4 Week Dynamic Duo Circuit, Day 3 is a stepping stone towards your long-term transformation. Engage with each movement, embrace the burn, and visualize the progress you’re making with every rep.
Prepare to Push Forward
As you gear up for today’s workout, ensure you have a chair, wall space, and a mat ready for action. Hydrate, focus, and let’s get ready to conquer Day 3 with determination and grit. You’ve got this!
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Day 3 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
Circuit 1-Â Do the circuit 3 times
- 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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2) Chair Squat for 30 Sec
- 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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3) Donkey Kick for 30 Sec
- Start on all fours, with your knees and hands aligned underneath your shoulders and hips.
- Tuck your toes under and lift your knees off the floor.
- Engage your core and round your spine, hinging at the hips.
- Exhale as you kick your feet back, straightening your legs and flipping them up towards the ceiling.
- Keep your head and neck in line with your spine as your legs reach up towards the sky.
- Pause before inhaling to bring the knees back into the chest.
- Return to the starting position and repeat.
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Circuit 2-Â Do the circuit 3 times
- Stand with your feet hip-width apart and arms at your sides.
- Lift one foot off the ground and tap the toe of the opposite foot lightly on the ground.
- Tap the toe of the opposite foot lightly on the ground 8 times quickly.
- Switch feet and repeat the same steps.
- Continue alternating feet, tapping the toe of the opposite foot 8 times quickly.
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- Stand with your back against a wall in a comfortable and upright position.
- Slowly slide down the wall until your knees are bent at a 90-degree angle.
- Make sure your feet are planted firmly on the floor in shoulder width apart.
- Allow your arms to drop to your sides.
- Hold this position for as long as you can.
- When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.
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- Gather your materials: IYT Raise worksheet, a pencil, and a timer.
- Set your timer for three minutes.
- Find a comfortable spot to sit.
- Take a few deep breaths and relax your body.
- Read the IYT Raise worksheet and think about each question.
- Once the timer is up, take a few moments to reflect on your answers and feelings.
- Write down any thoughts on the IYT Raise worksheet.
- When you’re finished, you can share your insights with someone else or keep them to yourself.
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Circuit 3-Â Do the circuit 3 times
7) Toe Touches for 30 Sec
- Stand with feet shoulder width apart.
- Bend your knees to lower your upper body slightly.
- Raise both arms up towards the ceiling.
- Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.
- Raise your torso back up to the starting position.
- Repeat the movement for desired number of repetitions.
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8) Supported Lunges for 30 Sec
- 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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- 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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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.
