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

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

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

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Welcome to Day 2 of Body Elevate | The 4-Week Home Rise Challenge

Embark on the second day of your transformative journey with Body Elevate, where we continue to sculpt, strengthen, and stabilize your body right from the comfort of your home. Today’s workout is designed to target your upper body with a focus on building foundational strength and enhancing muscular endurance. We’ll engage in exercises that work your arms, shoulders, chest, and core, ensuring a well-rounded approach to your fitness goals.

Upper Body Awakening

Prepare to challenge your upper body with a series of movements tailored to activate and fortify your muscles. Today’s lineup includes Knee Pushups and Wall Pushups for a chest and arm workout, Bird Dog and Knee Plank for core stability, and Arm Circles For Shoulders to warm up your rotator cuffs. We’ll also integrate Shoulder Press exercises to build shoulder strength, IYT Raise for shoulder health and posture, and the Superman Hold and Superman Hold Pull Down to target your back muscles and enhance your posture.

Interval-Based Circuit Training

Each exercise within today’s routine adheres to an interval-based circuit format, keeping the intensity up and your heart rate pumping. You’ll perform each exercise for a vigorous 30 seconds, followed by a 20-second rest period to recover and prepare for the next set. This method is not only efficient for time-crunched schedules but also effective for boosting metabolism and enhancing muscular endurance.

Consistent Progression

Remember, consistency is key in the Body Elevate program. Whether you’re a beginner or an experienced fitness enthusiast, today’s workout will provide the right challenge for your level. Push through each interval with determination and focus on your form to maximize the benefits of each exercise.

Stay Motivated

As part of the Body Elevate | The 4-Week Home Rise Challenge, Day 2 is a stepping stone towards a stronger, more resilient you. Share your progress, stay connected with fellow challengers, and remember that each day you commit to this program is a day closer to achieving your personal fitness summit. Let’s rise together and make today’s workout count!

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

#	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) 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.

Rest for 20 Sec

2) 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.

Rest for 20 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.

Rest for 20 Sec

Circuit 2- Do the circuit 3 times

4) Arm Circles For Shoulders for 30 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.

Rest for 20 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.

Rest for 20 Sec

6) Knee Plank for 30 Sec

Instructions:

Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.

Keep your spine lengthened and your neck in line with your body.

Breathe deeply, focusing on your core and keeping your core muscles engaged.

Slowly shift your weight to one knee, and lift up the other knee.

Hold the position for 10-30 seconds.

Repeat on the other side.

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) 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.

Rest for 20 Sec

8) 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.

Rest for 20 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.

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.