Welcome to Day 4 of our invigorating Balanced Strength Challenge! Today’s workout is all about fortifying your core stability, enhancing shoulder resilience, and igniting those leg muscles. As you’ve been progressing through the week, this routine is designed to test your endurance and strengthen a wide array of muscle groups with a diverse set of movements. Get ready to dive into a series of exercises that will challenge you and bring you one step closer to your fitness goals.

Our carefully selected exercises for today include the IYT Raise to target your upper back, the Superman Hold for a strong lower back, High Plank to stabilize your core, and Toe Taps for a quick cardio burst. We’ll also incorporate Wall Push-Ups for upper body strength, Shoulder Press to build those deltoids, Seated Leg Extensions to focus on your quads, Toe Touches for hamstring flexibility, and Arm Circles to round off with shoulder mobility.

Today’s session adopts an interval-based circuit format to keep the intensity high and your muscles engaged. You’ll perform each exercise for 20 seconds, pushing yourself to the limit, followed by a 20-second rest to recover and prepare for the next round. This approach ensures that you maintain a high heart rate throughout the workout, optimizing calorie burn and muscle activation.

Remember, consistency is key to reaping the benefits of the Balanced Strength Challenge. As you embark on Day 4, stay focused, keep your form in check, and embrace the burn. Your determination today lays the foundation for the strength and confidence you’ll build throughout this challenge. Let’s get moving and show Day 4 what you’re made of!

 

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) IYT Raise for 20 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

2) Superman Hold for 20 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

3) High Plank for 20 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

Circuit 2-  Do the circuit 3 times

4) Toe Taps for 20 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

5) Wall PushUp for 20 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

6) Shoulder Press for 20 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 20 Sec

Circuit 3-  Do the circuit 3 times

7) Seated Leg Extension for 20 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.
 

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Rest for 20 Sec

8) Toe Touches for 20 Sec

Instructions: 

  • 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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Rest for 20 Sec

9) Arm Circles For Shoulders for 20 Sec

Instructions: 

  • Stand up straight with your arms at your sides.
  • Reach your arms straight out to your sides and extend them until your arms are parallel with the floor.
  • Rotate your arms in small circles, making sure that your elbows remain unlocked.
  • Continue doing small circles in one direction for 10-15 repetitions.
  • Once you have completed the desired number of repetitions, switch directions and do the same number of reps in the opposite direction.
  • Once you have done the desired number of arm circles for one side, switch arms and complete the same number of reps on the opposite side.
 

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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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