Arun Kumar T, D.P.T, PN Coach
Welcome to Day 3 of Your Balanced Strength Challenge!
Today marks a pivotal point in your fitness journey as you embark on the third day of our Balanced Strength Challenge. This session is designed to target multiple muscle groups, promoting strength and stability across your entire body with a focus on core engagement and muscular endurance. The workout for the day is a blend of dynamic and isometric exercises that will challenge your body in new and exciting ways.
The circuit for Day 3 includes exercises like the Chair Squat, which will build lower body strength, and the IYT Raise, aimed at improving your shoulder stability and posture. Engage your core with the Superman Hold and High Plank, and then get your heart rate up with Toe Taps. Wall PushUps and Shoulder Press will activate your upper body, while Seated Leg Extension and Toe Touches will ensure your lower body and flexibility are not neglected.
We’re keeping the energy high with an interval-based circuit format. Each exercise, from the Chair Squat to the Toe Touches, will be performed for 40 seconds, followed by a quick 10-second rest to catch your breath and prepare for the next movement. This structure is not only great for building strength but also for boosting your cardiovascular health and burning calories. So let’s get ready to push through Day 3 with determination and sweat it out for a stronger, more balanced you!
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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.
Equipment Suggestion
Circuit 1-Â Do the circuit 3 times
1) Chair Squat for 40 Sec
- 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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- 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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3) Superman Hold for 40 Sec
- 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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Circuit 2-Â Do the circuit 3 times
- 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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- 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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6) Wall PushUp for 40 Sec
- 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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Circuit 3-Â Do the circuit 3 times
7) Shoulder Press for 40 Sec
- 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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8) Seated Leg Extension for 40 Sec
- 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.
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9) Toe Touches for 40 Sec
- 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.
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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.
