Balanced Strength Challenge - Day 2 - Week 4

Balanced Strength Challenge – Day 2 – Week 4

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

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Welcome to Day 2 of the Balanced Strength Challenge!

Embark on the second day of your fitness journey with a dynamic workout routine designed to enhance your strength and endurance. Today’s workout is tailored to target a broad spectrum of muscles, ensuring a well-rounded approach to building a stronger, more resilient body. From the stabilizing core muscles to the powerful lower body, we’ve got you covered with a series of carefully selected exercises.

Today’s Power-Packed Routine

Our Day 2 workout incorporates a variety of movements that will challenge different muscle groups, promoting balanced strength and helping to prevent common muscle imbalances. Prepare to engage your calves with Calf Raises, build your lower body strength through Chair Squats, and work on your upper body and postural muscles with IYT Raises. Enhance your core stability with the Superman Hold and High Plank, while Toe Taps will add a cardiovascular element to today’s session. Don’t forget about your upper body – Wall PushUps, Shoulder Press, and Seated Leg Extensions are also part of this comprehensive routine.

Interval-Based Circuit: Push Your Limits

To maximize the effectiveness of your workout, we’re employing an interval-based circuit format. Each exercise will be performed with high intensity for 50 seconds, allowing you to push your limits and make the most of the workout. After each burst of activity, you’ll have a 10-second rest period to catch your breath and prepare for the next exercise. This format not only helps in burning calories but also keeps your muscles engaged throughout the session, yielding better strength gains and endurance improvements.

Stay focused, and remember that consistency is key to unlocking the full potential of the Balanced Strength Challenge. Let’s get moving and conquer Day 2 with determination and vigor!

Day 2 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

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Circuit 1- Do the circuit 3 times

1) Calf Raises for 50 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

2) Chair Squat for 50 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

3) IYT Raise for 50 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

Circuit 2- Do the circuit 3 times

4) Superman Hold for 50 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

5) High Plank for 50 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

6) Toe Taps for 50 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.

Rest for 10 Sec

Circuit 3- Do the circuit 3 times

7) Wall PushUp for 50 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 10 Sec

8) Shoulder Press for 50 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 10 Sec

9) Seated Leg Extension for 50 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.

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.