Welcome to Day 3 of the Body Elevate | The 4-Week Home Rise Challenge!

Embark on another invigorating day of your fitness journey with Day 3 of the Body Elevate challenge. As you lace up and get ready, remember that your commitment to this program is a testament to your dedication to self-improvement. Today’s routine is a dynamic blend of exercises designed to work every major muscle group, ensuring a comprehensive workout that ignites your metabolism and elevates your fitness level—all from the comfort of your home.

Today’s Circuit: Full-Body Activation

Prepare to engage in a series of movements that will challenge your endurance and strength. Our lineup includes the classic Body Weight Squat, the glute-targeting Donkey Kick, and the heart-pumping High Knees. We’ll also get down and gritty with the Bear Crawl, pick up the pace with Butt Kicks, and carve your core with Crunches. To further sculpt your lower body, we’ll incorporate Lying Leg Raises, maintain the burn with the Knee Plank, and finish strong with Toe Touches. Each exercise is carefully selected to ensure you get the most out of today’s workout.

Interval-Based Circuit Training

The structure of today’s session follows an interval-based circuit format. You’ll push through 40 seconds of each exercise, giving your all to maximize the benefits. After completing each exercise, you’ll earn a well-deserved 30 seconds of rest to catch your breath and prepare for the next round. This high-intensity approach is designed to keep your heart rate up, boost fat burning, and build muscular endurance.

Stay Motivated and Track Your Progress

As part of the Body Elevate | The 4-Week Home Rise Challenge, it’s essential to stay focused and track your progress. Each day brings you closer to your fitness goals, and Day 3 is no exception. Remember to listen to your body, maintain proper form, and hydrate throughout your workout. You’re not just building strength and stamina; you’re cultivating a mindset of resilience and determination.

Ready, Set, Elevate!

With today’s workout ahead, you’re set to rise above and beyond. Embrace the challenge, trust the process, and let’s make Day 3 a memorable milestone in your fitness journey. The Body Elevate challenge is your platform to transform, and you are the architect of your own success. Let’s get moving and elevate your body and spirit to new heights!

 

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.

Body Elevate| The 4-Week Home Rise Challenge

Equipment Suggestion

Circuit 1-  Do the circuit 3 times

1) Body Weight Squat for 40 Sec

Instructions: 

  • 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.
 

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Rest for 30 Sec

2) Donkey Kick for 40 Sec

Instructions: 

  • 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.
 

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Rest for 30 Sec

3) High Knees for 40 Sec

Instructions: 

  • 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
 

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Rest for 30 Sec

Circuit 2-  Do the circuit 3 times

4) Bear Crawl for 40 Sec

Instructions: 

  • 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
 

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Rest for 30 Sec

5) Butt Kicks for 40 Sec

Instructions: 

  • 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.
 

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Rest for 30 Sec

6) Crunches for 40 Sec

Instructions: 

  • 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.
 

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Rest for 30 Sec

Circuit 3-  Do the circuit 3 times

7) Lying Leg Raise for 40 Sec

Instructions: 

  • 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.
 

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Rest for 30 Sec

8) 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.
 

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Rest for 30 Sec

9) Toe Touches for 40 Sec

Instructions: 

  • 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.
 

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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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