Balanced Strength Challenge – Day 3 – Week 1

Full Width Featured Image With Sidebar
Arun Kumar T, D.P.T, PN Coach
Share 0
Tweet 0
Pin 0
Share 0
Balanced Strength Challenge

Welcome to Day 3 of Your Balanced Strength Challenge!

Get ready to ignite your muscles and build balanced strength with today’s dynamic workout routine! We’re diving into Day 3 of our expertly crafted Balanced Strength Challenge, designed to target different muscle groups and enhance your overall fitness. Today’s session is all about blending stability with endurance as we engage in a series of exercises that will not only challenge your body but also boost your muscular resilience.

A Fusion of Strength and Stability

Prepare to tackle a mix of functional movements and strength-building exercises that include High Plank, Wall Sit, Supported Lunges, Calf Raises, Chair Squat, IYT Raise, Superman Hold, High Plank (again for that extra burn), and Toe Taps. Each of these exercises has been selected to provide a comprehensive workout that addresses multiple areas of your body, ensuring a well-rounded approach to your fitness journey.

Interval-Based Circuit Training

We’re keeping the energy high and the heart pumping with an interval-based circuit format. You’ll spend 40 seconds giving your all to each exercise, followed by a brief 20-second rest period to catch your breath and prepare for the next challenge. This rhythm allows for both intensity and recovery, making it perfect for all fitness levels. Whether you’re a seasoned athlete or just starting out, this format will help you push your limits and see tangible improvements in your strength and endurance.

So lace up those sneakers, grab your water bottle, and let’s power through Day 3 with determination and grit! Remember, each day is a step closer to achieving your balanced strength goals, and today is no exception. Let’s get moving!

 

Day 3 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

Equipment Suggestion

# Preview Product
1 Manduka PRO Yoga Mat – Premium 6mm Thick Mat, Eco Friendly, Oeko-Tex Certified,... Manduka PRO Yoga Mat – Premium 6mm Thick Mat, Eco Friendly, Oeko-Tex Certified,...
2 Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT
 

Circuit 1-  Do the circuit 3 times

1) High Plank for 40 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.
 

kkr

Rest for 20 Sec

2) Wall Sit for 40 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.
 

kkr

Rest for 20 Sec

3) Supported Lunges for 40 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.
 

kkr

Rest for 20 Sec

Circuit 2-  Do the circuit 3 times

4) 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
 

kkr

Rest for 20 Sec

5) Chair Squat for 40 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.
 

kkr

Rest for 20 Sec

6) 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.
 

kkr

Rest for 20 Sec

Circuit 3-  Do the circuit 3 times

7) 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.
 

kkr

Rest for 20 Sec

8) High Plank for 40 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.
 

kkr

Rest for 20 Sec

9) Toe Taps for 40 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.
 

kkr

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.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
>