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

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

Day 2: Building Your Foundation – Body Elevate | The 4-Week Home Rise Challenge

Welcome to Day 2 of the Body Elevate | The 4-Week Home Rise Challenge, where we continue our journey towards a fitter, stronger you – right from the comfort of your home. Today’s theme is all about building your foundation. We’re focusing on exercises that will prime your muscles, enhance your stability, and begin to sculpt your body’s core strength.

Our carefully curated workout for the day includes a series of movements designed to target multiple muscle groups, ensuring a balanced approach to your fitness. You’ll be engaging in Wall Pushups and Knee Pushups to build upper body strength, IYT Raises to challenge your shoulders and upper back, and Bird Dogs to improve balance and core stability.

We’ll also be incorporating Shoulder Presses to develop your deltoids, Dead Bugs for deep core activation, and the Superman Hold to fortify your lower back muscles. The Superman Hold Pull Down will further intensify the engagement of your back and shoulders. To ensure your muscles stay supple and your body remains agile, we’ll wrap up with the Cat Cow stretch, promoting spinal flexibility and relieving tension.

Each exercise will be performed in an interval-based circuit format, keeping your heart rate up and maximizing your workout efficiency. You’ll exert yourself for 30 seconds, pushing through each movement with precision and control, followed by a 30-second rest to recover and prepare for the next set. This balance of work and rest is designed to keep you engaged and motivated throughout the session, ensuring you get the most out of every second.

Remember, consistency is key in the Body Elevate challenge. Stay focused, maintain proper form, and embrace the burn. Let’s elevate your fitness game, one day at a time. Get ready to activate and strengthen your body’s foundation on Day 2 of your transformative journey!

 

Day 2 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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2 Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT
 

Circuit 1-  Do the circuit 3 times

1) Wall Pushup for 30 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 30 Sec

2) IYT Raise for 30 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 30 Sec

3) Bird Dog for 30 Sec

Instructions: 

  • Begin on all fours with a neutral spine and the core engaged.
  • Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.
  • At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.
  • Keep the head in line with the spine, looking at the ground.
  • Hold the position for a few seconds, and then return to the starting position.
  • Repeat on the opposite side.
 

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Rest for 30 Sec

Circuit 2-  Do the circuit 3 times

4) Knee Pushup for 30 Sec

Instructions: 

  • Start in a high plank with your arms extended directly under your shoulders.
  • Bend your elbows and lower your body towards the floor, while keeping your eyes focussed ahead.
  • Pause when your chest is close to the floor, making sure your elbows are tucked close to your torso.
  • Then slowly push yourself back up to the starting position.
  • Lower your knees to the floor, and repeat the same movement again.
 

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Rest for 30 Sec

5) Shoulder Press for 30 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 30 Sec

6) 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 30 Sec

Circuit 3-  Do the circuit 3 times

7) Superman Hold for 30 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 30 Sec

8) Cat Cow for 30 Sec

Instructions: 

  • Stand in a mountain pose, with your feet hip-width apart, hands on your hips, and your spine erect.
  • Inhale as you arch your spine, tilt your pelvis forward, and gaze up.
  • Exhale as you round your back and tuck your chin in towards your chest like a cow.
  • Inhale as you raise your head up to look forward and tilt your pelvis back as you arch your back.
  • Exhale as you tuck your chin in towards your chest and round your back like a cat.
  • Repeat the sequence for 10-15 times.
 

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Rest for 30 Sec

9) Superman Hold Pull Down for 30 Sec

Instructions: 

  • Stand facing the pull-down machine with feet shoulder-width apart.
  • Reach up and grab the bar with an overhand grip.
  • Take a big breath and then slightly tuck your chin towards your chest.
  • Keeping your upper arms close to your ears, and your chest up, use your lats to pull the bar down until it touches your collarbone.
  • Pause for a moment at the bottom position and then straighten your arms to return the bar to the starting position with control.
  • Repeat for the desired number of reps.
 

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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.

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