Balanced Strength Challenge - Day 1 - Week 3

Balanced Strength Challenge – Day 1 – Week 3

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

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Welcome to Day 1 of Your Balanced Strength Challenge!

Embark on your fitness journey with our meticulously crafted Day 1 workout, designed to lay the foundation for a stronger, more balanced you. Today’s theme focuses on activating and strengthening your core, improving your stability, and building endurance in key muscle groups. By incorporating a variety of functional movements, we aim to kick-start your metabolism and enhance your overall muscular coordination.

Engage and Energize with Today’s Dynamic Exercises

Your workout for today includes a strategic mix of exercises such as the Bird Dog for core stability, the Dead Bug to challenge your abdominal muscles, and the High Plank for a full-body burn. We will also be incorporating lower-body exercises like the Wall Sit and Supported Lunges to target your legs and glutes, while Calf Raises and Chair Squats will help build strength in your lower extremities. For your upper body, the IYT Raise will focus on your shoulders and upper back, and a Superman Hold to round out the session by engaging your posterior chain.

Interval-Based Circuit: The Key to Efficiency

This Day 1 workout follows an interval-based circuit format, which means you will be performing each exercise for 20 seconds, followed by a 10-second rest before moving on to the next. This high-intensity approach not only maximizes calorie burn but also keeps your workout time-efficient and engaging. With the Balanced Strength Challenge, you’ll not only see improvements in your physical form but also in your mental tenacity as you push through each interval.

Prepare to unleash your potential and remember, consistency is your ally. As part of this Balanced Strength Challenge, each day brings you one step closer to your fitness goals. Stay focused, and let’s get moving!

Day 1 of Balanced Strength Challenge

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) Bird Dog for 20 Sec

Instructions:

Begin on all fours with a neutral spine and the core engaged.

Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.

At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.

Keep the head in line with the spine, looking at the ground.

Hold the position for a few seconds, and then return to the starting position.

Repeat on the opposite side.

Rest for 10 Sec

2) Dead Bug for 20 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 10 Sec

3) High Plank for 20 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.

Rest for 10 Sec

Circuit 2- Do the circuit 3 times

4) Wall Sit for 20 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.

Rest for 10 Sec

5) Supported Lunges for 20 Sec

Instructions:

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.

Rest for 10 Sec

6) Calf Raises for 20 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 10 Sec

Circuit 3- Do the circuit 3 times

7) Chair Squat for 20 Sec

Instructions:

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.

Rest for 10 Sec

8) IYT Raise for 20 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 10 Sec

9) Superman Hold for 20 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 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.