Arun Kumar T, D.P.T, PN Coach
Welcome to Day 3 of the Body Elevate | The 4-Week Home Rise Challenge, where we continue to sculpt, tone, and elevate your fitness right from the comfort of your home! Today’s workout is designed to ignite your core, enhance your lower body strength, and boost your cardiovascular endurance with a series of dynamic movements. Get ready to embrace the burn and celebrate your progress as you tackle this empowering routine.
As you embark on today’s journey, you’ll be diving into a series of effective exercises including the Body Weight Squat to build foundational leg strength, Donkey Kicks for targeted glute activation, and High Knees to get your heart rate soaring. But that’s just the beginning! We’ll also be incorporating Bear Crawls for full-body engagement, Butt Kicks to fire up those hamstrings, and Crunches for that core-defining crunch.
Your endurance will be tested further with Lying Leg Raises to sculpt those lower abs, Knee Planks for a dose of core stability, and Toe Touches to stretch and strengthen your midsection. Each move has been carefully selected to challenge your body and maximize results as part of the comprehensive Body Elevate program.
To keep the intensity high and give your body the rest it needs, we’ll be following an interval-based circuit format. You’ll perform each exercise for 30 seconds, pushing yourself to the limit with every rep, followed by a 30-second rest period to recover and prepare for the next burst of activity. This approach ensures you’re getting the most out of your workout time, combining the benefits of strength training with the heart-healthy effects of cardio.
Remember, consistency is key in the Body Elevate | The 4-Week Home Rise Challenge. Day 3 is another step towards your fitness goals, so stay focused, stay motivated, and let’s rise to the occasion together. Lace up those sneakers, find your space, and let’s get to work!
Day 3 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.
Equipment Suggestion
Circuit 1- Do the circuit 3 times
1) Body Weight Squat for 30 Sec
- Stand up straight with your feet slightly wider than shoulder width apart and your toes slightly turned out.
- Hinge at your hips and lower your body towards the floor, keeping your back straight and your weight in the heels of your feet.
- Lower your body until your thighs become parallel to the floor.
- Push through your heels to return to the starting position.
2) Donkey Kick for 30 Sec
- Start on all fours, with your knees and hands aligned underneath your shoulders and hips.
- Tuck your toes under and lift your knees off the floor.
- Engage your core and round your spine, hinging at the hips.
- Exhale as you kick your feet back, straightening your legs and flipping them up towards the ceiling.
- Keep your head and neck in line with your spine as your legs reach up towards the sky.
- Pause before inhaling to bring the knees back into the chest.
- Return to the starting position and repeat.
- 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
Circuit 2- Do the circuit 3 times
- 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
- 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.
- Lie on your back on the floor.
- Bend your knees and put your feet on the floor, hip-width apart.
- Place your hands lightly on either side of your head, elbows bent and pointed outwards.
- Engage your abdominals, exhale, and lift your shoulder blades off the floor.
- Pause at the top, and then inhale and slowly lower your back to the starting position.
- Repeat the exercise as many times as is necessary, stopping when deemed necessary.
Circuit 3- Do the circuit 3 times
7) Lying Leg Raise for 30 Sec
- Lie flat on your back with your legs fully extended.
- Place your hands by your sides, palms flat on the ground.
- Engage your abdominal muscles and lift your legs off the ground a few inches.
- Avoid raising your legs too high, as they should remain closer to the ground.
- Pause for a few seconds in the raised position.
- Slowly lower your legs back to the starting position.
- Repeat the exercise for 10 to 15 repetitions.
- Rest for a few seconds between sets.
- 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.
9) Toe Touches for 30 Sec
- Stand with feet shoulder width apart.
- Bend your knees to lower your upper body slightly.
- Raise both arms up towards the ceiling.
- Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.
- Raise your torso back up to the starting position.
- Repeat the movement for desired number of repetitions.
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.
