Body Elevate| The 4-Week Home Rise Challenge - Day 2 - Week 3

Body Elevate| The 4-Week Home Rise Challenge – Day 2 – Week 3

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 our carefully curated workout routine designed to elevate your strength and endurance from the comfort of your home. Today’s theme revolves around building foundational fitness by activating and strengthening your core, upper body, and stabilizer muscles. This balanced approach ensures a symmetrical enhancement of muscle groups, paving the way for a more resilient and agile physique.

Discover the Day’s Dynamic Exercises

Prepare to engage with a diverse set of movements that will challenge your body and boost your metabolism. We kick off Day 2 with the Wall Pushup, an effective exercise that primes your chest and arms for the session ahead. Transitioning into the IYT Raise will target the often-neglected upper back and shoulder regions, ensuring a comprehensive upper body workout. The Bird Dog and Knee Pushup will follow, promoting core stability and strength.

As you progress, the Shoulder Press will activate your deltoids, while the Dead Bug exercise will put your abdominal endurance to the test. The Superman Hold and Superman Hold Pull Down are designed to fortify your lower back and improve your posture. Finally, the Cat Cow will serve as a dynamic stretch, promoting flexibility and spinal health.

Interval-Based Circuit: Maximize Your Gains

Our Day 2 routine adheres to an interval-based circuit format, keeping your heart rate up and your muscles engaged. You’ll be spending 40 seconds on each exercise, pushing your limits and making every second count. After each burst of effort, you’ll have a 30-second rest period to recover and prepare for the next set. This method is not only effective for building endurance but also for burning calories and boosting your overall fitness level.

Stay Motivated and Track Your Progress

As part of Body Elevate | The 4-Week Home Rise Challenge, remember that consistency is key. Each day builds upon the last, and your dedication will be rewarded with visible and tangible results. Keep a workout log to track your progress, and don’t hesitate to adjust the intensity to match your current fitness level.

Get Ready to Rise

Day 2 is not just another workout; it’s another step towards becoming the best version of yourself. Embrace the challenge, trust the process, and let’s rise together. Remember, your journey to peak fitness is a marathon, not a sprint. Stay focused, stay strong, and let’s elevate your body and spirit with Day 2 of our transformative challenge!

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) Wall Pushup for 40 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 30 Sec

2) IYT Raise for 40 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 30 Sec

3) Bird Dog for 40 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 30 Sec

Circuit 2- Do the circuit 3 times

4) Knee Pushup for 40 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 30 Sec

5) Shoulder Press for 40 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 30 Sec

6) Dead Bug for 40 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.

Rest for 30 Sec

Circuit 3- Do the circuit 3 times

7) Superman Hold for 40 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 30 Sec

8) Cat Cow for 40 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.

Rest for 30 Sec

9) Superman Hold Pull Down for 40 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 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.