Balanced Strength Challenge – Day 1 – Week 4

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Arun Kumar T, D.P.T, PN Coach
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Balanced Strength Challenge

Welcome to Day 1 of the Balanced Strength Challenge

Embark on your fitness journey with our Balanced Strength Challenge, where we focus on building a solid foundation for your body’s strength and endurance. Today’s routine is the first step towards a stronger and more resilient you. Our carefully curated set of exercises for Day 1 will target various muscle groups, ensuring a comprehensive workout that balances exertion with precision.

Today’s Workout: Building Your Base

Our Day 1 workout routine includes a blend of exercises designed to enhance stability, improve posture, and increase core strength. You’ll be engaging in Supported Lunges and Calf Raises to fire up your lower body, Chair Squats for that extra burn, and IYT Raises alongside Superman Holds to fortify your back and shoulders. The High Plank will challenge your core, while Toe Taps provide a dynamic movement to keep your heart rate up. Wall PushUps will build your upper body strength without overloading your joints, and the Shoulder Press will round out today’s session by targeting your deltoids.

Interval-Based Circuit: Maximize Your Gains

Each exercise in today’s routine will be performed in an interval-based circuit format. You’ll push through 60 seconds of intense effort followed by a brief 10-second rest period before moving onto the next exercise. This format is designed to increase your muscular endurance and metabolic rate, leading to better performance and more calories burned. Remember to maintain proper form throughout the workout to maximize effectiveness and minimize the risk of injury.

Join us as we kickstart this Balanced Strength Challenge with enthusiasm and determination. Day 1 is just the beginning, and we’re excited to help you build a stronger, more balanced body. 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.

Balanced Strength Challenge

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Circuit 1-  Do the circuit 3 times

1) Supported Lunges for 60 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.
 

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Rest for 10 Sec

2) Calf Raises for 60 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
 

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Rest for 10 Sec

3) Chair Squat for 60 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.
 

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Rest for 10 Sec

Circuit 2-  Do the circuit 3 times

4) IYT Raise for 60 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.
 

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Rest for 10 Sec

5) Superman Hold for 60 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.
 

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Rest for 10 Sec

6) High Plank for 60 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

Circuit 3-  Do the circuit 3 times

7) Toe Taps for 60 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

8) Wall PushUp for 60 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.
 

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Rest for 10 Sec

9) Shoulder Press for 60 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.
 

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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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