4 Week Dynamic Duo Circuit - Day 4 - Week 2

4 Week Dynamic Duo Circuit – Day 4 – Week 2

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

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Welcome to Day 4 of Your Transformation Journey!

Prepare to engage your core, ignite your lower body, and elevate your heart rate with today’s installment of the 4 Week Dynamic Duo Circuit! This day is all about blending strength with endurance, as we incorporate a series of powerful exercises designed to sculpt a strong, balanced physique. From the mat to standing, each movement is chosen for its ability to challenge and change you.

Core and More: Today’s Circuit Breakdown

Our Day 4 routine is a carefully curated collection of exercises that target multiple muscle groups, ensuring a full-body workout with a focus on core stability and lower body strength. We’ll start with the classic Crunches to fire up those abs, followed by the Dead Bug to enhance core control and coordination. The Donkey Kick will then activate your glutes in a way that you’ll definitely feel tomorrow!

Elevate Your Strength: Dynamic Resistance

The IYT Raise is next, designed to improve your shoulder stability and posture, followed by the Superman Hold Pull Down which not only strengthens the back but also challenges your endurance. The Superman Hold will continue to build that back strength, ensuring a balanced and powerful upper body. Then, we’ll shift gears with Arm Circles to keep those shoulder muscles engaged and active.

Cardio with a Twist: Keep Moving!

But that’s not all! We’ll boost your heart rate with Butt Kicks to get a little cardio kick in, then move onto Calf Raises to strengthen and tone your lower legs. These exercises are not just about building muscle, they’re about creating a rhythm in your workout that keeps you engaged and burning calories.

Stick to the Clock: Interval-Based Success

Remember, the magic of this routine lies in its interval-based circuit format. Each exercise is performed with intensity for 40 seconds, pushing you to your limit, followed by a well-deserved 20 seconds of rest. This approach ensures you maintain a high energy level throughout the workout, maximizing fat burn and muscle build.

Stay focused, stay strong, and let’s crush Day 4 together! Your commitment to this 4 Week Dynamic Duo Circuit is about to pay off with every rep, every set, and every drop of sweat. Let’s get started!

Day 4 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) 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

2) 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.

Rest for 20 Sec

3) Donkey Kick for 40 Sec

Instructions:

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.

Rest for 20 Sec

Circuit 2- Do the circuit 3 times

4) IYT Raise for 40 Sec

Instructions:

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.

Rest for 20 Sec

5) Superman Hold Pull Down for 40 Sec

Instructions:

Stand facing the pull-down machine with feet shoulder-width apart.

Reach up and grab the bar with an overhand grip.

Take a big breath and then slightly tuck your chin towards your chest.

Keeping your upper arms close to your ears, and your chest up, use your lats to pull the bar down until it touches your collarbone.

Pause for a moment at the bottom position and then straighten your arms to return the bar to the starting position with control.

Repeat for the desired number of reps.

Rest for 20 Sec

6) Superman Hold for 40 Sec

Instructions:

Stand with your feet slightly over a shoulder-width apart.

Raise your arms out to your sides with your palms facing forward in a Superman pose.

Engage your core muscles by slightly tilting your pelvis forward and squeezing your stomach muscles.

Tighten all your muscles and hold this position for 15-20 seconds or as long as you can.

Release the tension in your body and lower your arms.

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) 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

8) Butt Kicks for 40 Sec

Instructions:

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.

Rest for 20 Sec

9) 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

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.