4 Week Dynamic Duo Circuit - Day 4 - Week 3

4 Week Dynamic Duo Circuit – Day 4 – Week 3

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

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Welcome to Day 4 of Your Fitness Journey!

Embark on today’s chapter of the 4 Week Dynamic Duo Circuit, where we focus on a blend of core strengthening, lower body sculpting, and upper body conditioning. As you have been progressing through the week, today’s workout is designed to challenge different muscle groups and keep your routine fresh and exciting. Remember, variety is the spice of life—and fitness!

Today’s Circuit: A Symphony of Movement

Prepare to engage your core with exercises like Crunches and the Dead Bug, which will help tighten your abdominal muscles and improve your stability. Feel the burn in your glutes with Donkey Kicks, and then get your heart rate up with some invigorating High Knees. The Lying Leg Raise will further carve your lower abs, while Knee Pushups will build strength in your chest and arms without straining your joints.

Upper Body and Cardio Combo

Don’t forget about your upper body and cardiovascular health. Toe Touches will target both your stamina and flexibility, while Wall PushUps provide a fantastic way to build upper body strength, especially for beginners. The Shoulder Press will round out today’s routine by focusing on your deltoids and triceps, ensuring a comprehensive workout for your upper limbs.

Interval-Based Circuit for Maximum Efficiency

As with the previous days, we will stick to an interval-based circuit format to maximize both effort and recovery. You’ll engage in 40 seconds of intense exercise followed by a well-deserved 20-second rest. This method ensures that you maintain a high heart rate, which is essential for burning fat and building endurance, while also allowing your muscles to recover enough to give your all in the next round.

Stay Committed and See Results

Remember, consistency is key. You’re not only building strength and endurance but also discipline and resilience. Keep pushing through each day, and by the end of this 4 Week Dynamic Duo Circuit, you’ll be amazed at the transformation in both your body and mind. Let’s get moving and conquer Day 4 with determination and spirit!

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

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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) High Knees for 40 Sec

Instructions:

Start in a standing position, feet together, arms at your sides

Raise your right knee high in front of you and quickly switch, bringing your left knee up

Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs

Continue raising your knees as high as possible with each step, keeping your back straight

Keep your head up and focus ahead

Complete 20 to 30 repetitions

Rest for 20 Sec

5) Lying Leg Raise for 40 Sec

Instructions:

Lie flat on your back with your legs fully extended.

Place your hands by your sides, palms flat on the ground.

Engage your abdominal muscles and lift your legs off the ground a few inches.

Avoid raising your legs too high, as they should remain closer to the ground.

Pause for a few seconds in the raised position.

Slowly lower your legs back to the starting position.

Repeat the exercise for 10 to 15 repetitions.

Rest for a few seconds between sets.

Rest for 20 Sec

6) Knee Pushup for 40 Sec

Instructions:

Start in a high plank with your arms extended directly under your shoulders.

Bend your elbows and lower your body towards the floor, while keeping your eyes focussed ahead.

Pause when your chest is close to the floor, making sure your elbows are tucked close to your torso.

Then slowly push yourself back up to the starting position.

Lower your knees to the floor, and repeat the same movement again.

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) Toe Touches for 40 Sec

Instructions:

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.

Rest for 20 Sec

8) 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.

Rest for 20 Sec

9) 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.

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.