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

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

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

Prepare to elevate your fitness journey with the second day of our transformative at-home workout program. Today’s session is all about building foundational strength and stability, with a special focus on your upper body and core. Embrace the burn as we target key muscle groups that will not only enhance your posture but also empower your daily movements.

Upper Body and Core Reinforcement

Our carefully curated selection of exercises for Day 2 includes Knee Pushups and Wall Pushups to activate and strengthen your chest and arms. We’ll then transition into the Bird Dog and Knee Plank to challenge your core stability and endurance. The Arm Circles For Shoulders and Shoulder Press will engage and fortify your deltoids, preparing you for the dynamic movements ahead.

Dynamic Posture and Stability Work

The IYT Raise is designed to improve your shoulder health and upper back strength, while the Superman Hold and Superman Hold Pull Down will target your lower back and enhance your postural support. This blend of exercises ensures a comprehensive approach to fortifying your upper body and core, contributing to a well-rounded fitness regime.

Interval-Based Circuit Training

Remember, each exercise is to be performed with vigor for 40 seconds, followed by a crucial 20-second rest period. This interval-based circuit format is optimized to maximize your muscle engagement and calorie burn, while also allowing adequate recovery to maintain the intensity throughout the session. Stay focused, and listen to your body as you push through each set with determination and resilience.

Keep the Momentum Going

As part of Body Elevate | The 4-Week Home Rise Challenge, it’s essential to maintain consistency and dedication. Each day builds upon the last, helping you to rise to new levels of personal achievement. Embrace the challenge of Day 2, and remember that every rep brings you one step closer to your fitness goals. Let’s get ready to rise and shine!

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 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 20 Sec

2) 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 20 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 20 Sec

Circuit 2- Do the circuit 3 times

4) Arm Circles For Shoulders for 40 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 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 20 Sec

6) Knee Plank for 40 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 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 20 Sec

8) 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 20 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 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.