Welcome to Day 4 of our Balanced Strength Challenge, where we’re poised to target your core stability, lower body strength, and overall endurance with a carefully curated workout routine. Today, we’re stepping away from the weights and focusing on bodyweight exercises that will challenge your muscles and enhance your functional strength. Get ready to engage in a series of movements designed to fortify your foundation and improve your muscular balance.

Our workout for today includes a variety of exercises aimed at building lower body resilience and upper body stability. You’ll be holding a Wall Sit to test your thigh endurance, performing Supported Lunges for leg strength, and executing Calf Raises to sculpt your lower legs. The Chair Squat will target your glutes and quads, while the IYT Raise is perfect for shoulder health and posture. Prepare to feel the burn with the Superman Hold, which will work your entire back, and maintain core engagement with the High Plank. Additionally, Toe Taps will keep your heart rate up, and Wall PushUps will build strength in your chest and arms.

Each exercise is to be performed for 50 seconds, pushing you to maximize your effort within that minute, followed by a 20-second rest interval to catch your breath and prepare for the next move. This interval-based circuit format not only helps in burning calories but also ensures you maintain a high intensity throughout the session.

By now, your commitment to the Balanced Strength Challenge is paying off, and today’s workout is a testament to your progress. Embrace the burn, focus on your form, and remember that every second brings you closer to your fitness goals. Let’s power through Day 4 with determination and strength!

 

Day 4 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

Circuit 1-  Do the circuit 3 times

1) Wall Sit for 50 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.
 

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Rest for 20 Sec

2) Supported Lunges for 50 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 20 Sec

3) 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
 

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Rest for 20 Sec

Circuit 2-  Do the circuit 3 times

4) 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.
 

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Rest for 20 Sec

5) 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.
 

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Rest for 20 Sec

6) 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.
 

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Rest for 20 Sec

Circuit 3-  Do the circuit 3 times

7) 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.
 

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Rest for 20 Sec

8) 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.
 

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Rest for 20 Sec

9) 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.
 

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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.


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