Arun Kumar T, D.P.T, PN Coach
Welcome to Day 4 of our Balanced Strength Challenge, where we’re about to elevate your fitness game with a dynamic blend of exercises designed to enhance your overall body strength and stability. As part of our carefully curated workout routine, today’s session is crafted to target a broad spectrum of muscles, ensuring a comprehensive workout that leaves no stone unturned.
Our selection of movements for Day 4 includes the IYT Raise, Superman Hold, and High Plank, which will engage your core and back, laying a solid foundation for upper body strength. We’ll also incorporate Toe Taps and Wall Push-Ups to improve cardiovascular health and upper body endurance. The Shoulder Press and Seated Leg Extension will focus on building muscular strength in both your upper and lower body, while Toe Touches and Arm Circles for Shoulders are perfect for enhancing flexibility and range of motion.
This workout follows an interval-based circuit format, keeping your heart rate up and burning calories efficiently. You’ll spend 30 seconds on each exercise, pushing yourself to the limit before enjoying a brief 10-second rest period to catch your breath and prepare for the next set. It’s the perfect balance of intensity and recovery to maximize your results.
Remember, consistency is key in the Balanced Strength Challenge. As you power through Day 4, stay focused on your form and embrace the burn. With each rep and each set, you’re building a stronger, more resilient you. Let’s get moving and conquer today’s routine with unwavering determination!
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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.
Equipment Suggestion
Circuit 1-Â Do the circuit 3 times
- 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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2) Superman Hold for 30 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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- 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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Circuit 2-Â Do the circuit 3 times
- 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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5) Wall PushUp for 30 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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6) Shoulder Press for 30 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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Circuit 3-Â Do the circuit 3 times
7) Seated Leg Extension for 30 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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8) Toe Touches for 30 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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9) Arm Circles For Shoulders for 30 Sec
- 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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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.
