4 Week Dynamic Duo Circuit – Day 3 – Week 2

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Arun Kumar T, D.P.T, PN Coach
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4 week dynamic duo

Welcome to Day 3 of Your 4 Week Dynamic Duo Circuit!

Embark on today’s journey with a series of movements designed to enhance your lower body strength and core stability. Day 3 of our workout routine is a blend of precision and endurance, tailored to push your limits and sculpt your muscles. The exercises for the day include Seated Leg Extension, Toe Taps, Wall Sit, High Plank, Body Weight Squat, and Bear Crawl. Each exercise is carefully selected to target different muscle groups, ensuring a comprehensive workout that engages your entire body.

Interval-Based Circuit to Maximize Results

The beauty of today’s session lies in its structured interval-based circuit format. You will be performing each exercise for a potent 40 seconds, followed by a crucial 20 seconds of rest. This pattern is not only great for maintaining a high heart rate and maximizing calorie burn, but it also allows for muscle recovery, making the workout both challenging and sustainable.

Engage, Endure, and Empower

As part of the 4 Week Dynamic Duo Circuit, Day 3 is your midway milestone. It’s designed to build on the progress from the previous days while preparing you for the upcoming challenges. Each exercise, from the Seated Leg Extension to the Wall Sit, is a stepping stone towards your fitness goals. Toe Taps will test your coordination, High Plank will solidify your core, Body Weight Squat will empower your legs, and Bear Crawl will unleash your primal strength.

Seamless Integration for Consistent Progress

The exercises are arranged in a specific order to ensure a smooth transition and to keep the intensity high. You’ll revisit the Seated Leg Extension and Wall Sit to reinforce your quadriceps and glutes, and round off with Toe Taps for a final burst of cardio. This seamless integration of exercises ensures that you are constantly progressing and overcoming new challenges.

Ready, Set, Sculpt!

As you gear up for Day 3, remember that each rep brings you closer to a stronger, more resilient version of yourself. Embrace the burn, cherish the rests, and push through the intervals. You’ve got this! Let’s get ready to sculpt your body, elevate your fitness, and conquer Day 3 with unwavering determination. See you on the circuit!

 

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.

4 Week Dynamic Duo Circuit

Equipment Suggestion

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2 Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT
 

Circuit 1-  Do the circuit 3 times

1) Seated Leg Extension for 40 Sec

Instructions: 

  • Sit on the leg extension machine with your back and hips firmly pressed against the seat.
  • Place your lower legs under the padded lever and adjust the lever to fit your thighs.
  • Grasp the handle in front of you and extend your legs out to the farthest point.
  • Pause at the farthest point and then slowly return to the starting position.
  • Repeat for the desired number of reps.
 

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Rest for 20 Sec

2) Toe Taps for 40 Sec

Instructions: 

  • 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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Rest for 20 Sec

3) Wall Sit for 40 Sec

Instructions: 

  • 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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Rest for 20 Sec

Circuit 2-  Do the circuit 3 times

4) 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 20 Sec

5) 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 20 Sec

6) 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 20 Sec

Circuit 3-  Do the circuit 3 times

7) Seated Leg Extension for 40 Sec

Instructions: 

  • Sit on the leg extension machine with your back and hips firmly pressed against the seat.
  • Place your lower legs under the padded lever and adjust the lever to fit your thighs.
  • Grasp the handle in front of you and extend your legs out to the farthest point.
  • Pause at the farthest point and then slowly return to the starting position.
  • Repeat for the desired number of reps.
 

kkr

Rest for 20 Sec

8) Wall Sit for 40 Sec

Instructions: 

  • 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.
 

kkr

Rest for 20 Sec

9) Toe Taps for 40 Sec

Instructions: 

  • 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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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.

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