Body Elevate| The 4-Week Home Rise Challenge – Day 1 – Week 2

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Arun Kumar T, D.P.T, PN Coach
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4-Week Home Rise Challenge

Kickstart Your Fitness Journey with Day 1 of Body Elevate: The 4-Week Home Rise Challenge

Welcome to the first day of your transformation! Today marks the beginning of the Body Elevate | The 4-Week Home Rise Challenge, a program meticulously designed to elevate your fitness level from the comfort of your home. As you embark on this journey, remember that every rep, every set, and every drop of sweat will bring you one step closer to your goals.

Day 1: Laying the Foundation

Your inaugural workout is a blend of dynamic movements and strength-building exercises that will ignite your muscles and set the tone for the days to come. We’re focusing on activating key muscle groups with a series of exercises including Toe Taps, Wall Sit, Seated Leg Extension, Butt Kicks, Chair Squat, Lying Leg Raise, Calf Raises, Supported Lunges, and the Dead Bug. These movements are selected not only to build strength and endurance but also to enhance your balance, coordination, and flexibility.

The Interval-Based Circuit Approach

To maximize efficiency and keep your heart rate up, we’ll be following an interval-based circuit format. You’ll perform each exercise for a vigorous 30 seconds, pushing your limits and challenging your muscles to adapt and grow. After each burst of activity, you’ll have a brief 20-second rest period to catch your breath and prepare for the next exercise. This approach ensures that you maintain a high intensity throughout the workout, which is key to driving results even when you’re short on time.

Embrace the Challenge

As you proceed through today’s routine, remember that this is just the beginning of your Body Elevate experience. Each exercise has been carefully chosen to contribute to a full-body workout that is as effective as it is enjoyable. Stay focused, be patient with yourself, and trust the process. You’re not just working out; you’re building a foundation for a healthier, stronger you.

Ready, Set, Elevate!

Get your workout space ready, set your timer, and let’s dive into Day 1. Keep in mind that this is part of a structured 4-week challenge that will progressively build your strength and endurance. So, lace up your sneakers, grab a chair, and let’s get moving. Your journey to elevation starts now!

 

Day 1 of Body Elevate| The 4-Week Home Rise 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.

Body Elevate| The 4-Week Home Rise Challenge

Equipment Suggestion

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Circuit 1-  Do the circuit 3 times

1) Toe Taps for 30 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

2) Wall Sit for 30 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

3) Seated Leg Extension for 30 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

Circuit 2-  Do the circuit 3 times

4) Butt Kicks for 30 Sec

Instructions: 

  • Stand straight with feet shoulder width apart.
  • Start off with a warmup jog in place to get your muscles loose.
  • Kick your right heel to your butt while keeping your left leg straight.
  • Alternate between kicking your right and left leg back towards your glutes.
  • Keep your torso upright and swing your arms to help propel your kicks.
  • Focus on breathing, in through the nose and out through the mouth.
  • Continue for 30-45 seconds.
 

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Rest for 20 Sec

5) Chair Squat for 30 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

6) Lying Leg Raise for 30 Sec

Instructions: 

  • Lie flat on your back with your legs fully extended.
  • Place your hands by your sides, palms flat on the ground.
  • Engage your abdominal muscles and lift your legs off the ground a few inches.
  • Avoid raising your legs too high, as they should remain closer to the ground.
  • Pause for a few seconds in the raised position.
  • Slowly lower your legs back to the starting position.
  • Repeat the exercise for 10 to 15 repetitions.
  • Rest for a few seconds between sets.
 

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Rest for 20 Sec

Circuit 3-  Do the circuit 3 times

7) Calf Raises for 30 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

8) Supported Lunges for 30 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

9) Dead Bug for 30 Sec

Instructions: 

  • Lie flat on your back with your feet flat on the floor and your knees bent.
  • Raise your arms directly in the air.
  • Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.
  • From there, slowly lower your right leg until it just hovers above the ground.
  • At the same time, lower your left arm until it is just above the ground.
  • Return to the starting position, and repeat on the other 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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