Body Elevate| The 4-Week Home Rise Challenge - Day 1 - Week 3

Body Elevate| The 4-Week Home Rise Challenge – Day 1 – Week 3

Arun Kumar T, D.P.T, PN Coach

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Welcome to Day 1 of Body Elevate | The 4-Week Home Rise Challenge!

Embark on your fitness journey with the first day of our carefully crafted workout routine designed to kickstart your transformation. Today’s theme is all about laying the foundation for strength and endurance, utilizing your own body weight to ignite your muscles and elevate your heart rate. As part of our 4-Week Home Rise Challenge, you’re not just exercising; you’re rising to a new level of personal fitness.

Discover the Power of Simple Equipment-Free Exercises

On Day 1, you’ll engage in a series of dynamic movements that will challenge your lower body and core stability while enhancing your overall mobility. Our selection for today includes Chair Squats to build your glutes and quads, Calf Raises for sculpting those lower legs, and High Knees to get your heart pumping. Supported Lunges and Wall Sits will test your endurance, while Butt Kicks, Bear Crawl, Seated Leg Extension, and Toe Taps ensure a full lower-body engagement. These exercises are designed to be accessible yet effective, perfect for working out at home.

Interval-Based Circuit for Maximum Efficiency

To maximize the effectiveness of your workout, we’ll be following an interval-based circuit format. This means you’ll perform each exercise for 40 seconds, giving your all, followed by a 30-second rest period to catch your breath and prepare for the next move. This approach is scientifically proven to enhance fat burning and muscle building, offering you the benefits of both strength training and cardiovascular conditioning.

Start Strong, Finish Stronger

As you begin the Body Elevate | The 4-Week Home Rise Challenge, remember that Day 1 is just the starting line. Each exercise is a stepping stone toward your fitness goals, and with each rep, you’re building a stronger, more resilient body. Stay focused, stay committed, and let’s rise together!

Join the Community and Rise Up

You’re not alone on this journey. As part of our challenge, you’ll be joining a community of like-minded individuals all working towards a common goal: to elevate their bodies and minds. Share your progress, support others, and find motivation within our community. Day 1 is just the beginning, and we can’t wait to see where this challenge takes you. Let’s get moving and rise to the occasion!

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

#	Preview	Product
1		Manduka PRO Yoga Mat – Premium 6mm Thick Mat, Eco Friendly, Oeko-Tex Certified,...
2		Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT

Circuit 1- Do the circuit 3 times

1) Chair Squat for 40 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.

Rest for 30 Sec

2) Calf Raises for 40 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

Rest for 30 Sec

3) High Knees for 40 Sec

Instructions:

Start in a standing position, feet together, arms at your sides

Raise your right knee high in front of you and quickly switch, bringing your left knee up

Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs

Continue raising your knees as high as possible with each step, keeping your back straight

Keep your head up and focus ahead

Complete 20 to 30 repetitions

Rest for 30 Sec

Circuit 2- Do the circuit 3 times

4) Supported Lunges for 40 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.

Rest for 30 Sec

5) Wall Sit for 40 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.

Rest for 30 Sec

6) Butt Kicks for 40 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.

Rest for 30 Sec

Circuit 3- Do the circuit 3 times

7) Bear Crawl for 40 Sec

Instructions:

Begin in a kneeling position with your arms extended parallel to your shoulders and your knees under your hips

Engage your core, keeping a neutral spine throughout the exercise

Lift your hips and walk your hands in front of you to transition to a plank position

Keeping your core engaged and your arms extended, initiate the motion of the bear crawl by taking a small “step” forward with your left arm and right leg simultaneously

Bring your left knee in and forward while bringing your right arm backward and in at the same time

Repeat the motion of walking forwards, alternating arms and legs with each step for desired number of reps

To finish the bear crawl, perform the same motion in reverse, returning to starting position

Rest for 30 Sec

8) Seated Leg Extension for 40 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.

Rest for 30 Sec

9) Toe Taps for 40 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.

Rest for 30 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.