4 Week Dynamic Duo Circuit – Day 3 – Week 4

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

Discover Your Strength: Day 3 of the 4 Week Dynamic Duo Circuit

Welcome to Day 3 of your transformation journey with our 4 Week Dynamic Duo Circuit. Today’s workout is a blend of intensity and endurance, designed to challenge your lower body and core like never before. As you progress through the week, this carefully crafted routine will push you to new limits, revealing the strength and resilience you carry within.

Lower Body & Core Blast

Prepare to ignite your leg muscles and core with a series of dynamic exercises that will leave you feeling powerful and energized. Today’s session includes Seated Leg Extensions, Toe Taps, Wall Sits, High Planks, Body Weight Squats, and Bear Crawls. These movements are strategically chosen to sculpt your lower limbs and fortify your core, providing a balanced workout that targets every major muscle group.

Interval-Based Circuit Training

The beauty of this workout lies in its interval-based circuit format. You’ll be performing each exercise for 40 seconds, giving it your all, followed by a brief 10-second rest period. This high-intensity, short-rest approach is designed to elevate your heart rate, boost your metabolism, and maximize fat burn while building muscle.

Consistency Is Key

Remember, consistency is your ally on this fitness odyssey. As part of the 4 Week Dynamic Duo Circuit, this Day 3 routine is a pivotal step towards achieving your goals. Embrace the challenge, trust the process, and watch as your body adapts and grows stronger with each passing day.

Stay Motivated and Track Your Progress

We encourage you to track your progress and celebrate every victory, no matter how small. Each rep brings you closer to your ultimate fitness goals. Stay motivated, stay focused, and let’s crush Day 3 together. Your journey to a stronger, more resilient self continues here. Let’s get moving!

 

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 10 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 10 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 10 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 10 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 10 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 10 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 10 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 10 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.
 

kkr

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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