Arun Kumar T, D.P.T, PN Coach
Welcome to Day 3 of Body Elevate | The 4-Week Home Rise Challenge
Embark on today’s fitness journey with an invigorating blend of exercises designed to elevate your heart rate and strengthen your core. Day 3 of our Home Rise Challenge is all about dynamic movements that will challenge your endurance and enhance your agility. Get ready to crawl, kick, and lunge your way to a more empowered you.
Dynamic Movements for a Stronger Core
Our carefully curated workout for the day includes the Bear Crawl to ignite your full body, High Knees to get your blood pumping, and Body Weight Squats for that lower body burn. Donkey Kicks will target your glutes, while the High Plank will fortify your core. Crunches will chisel your abs, and the Cat Cow stretch offers a moment of recovery and flexibility training. Supported Lunges will focus on your leg strength and stability, and we’ll wrap up with Butt Kicks to keep your heart rate up until the very end.
Interval-Based Circuit for Maximum Efficiency
As part of our interval-based circuit format, you will perform each exercise for 40 seconds, pushing yourself to the limit, followed by a crucial 20 seconds of rest. This pattern is designed to maximize fat burn and muscle engagement while allowing your body to recover briefly between sets. It’s the perfect balance to keep you motivated and moving!
Stay Committed to Your Goals
Remember, consistency is key in the Body Elevate | The 4-Week Home Rise Challenge. Day 3 is a stepping stone towards building a stronger, more resilient body. Keep the momentum going, and trust the process. You’re not just working out; you’re rising to the challenge of becoming the best version of yourself.
Ready, Set, Elevate!
Prepare your workout space, set your timer, and stay hydrated. It’s time to dive into Day 3’s routine with determination and grit. You’ve got this! Let’s get moving and continue to rise above your limits.
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
- 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
- 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
3) Body Weight Squat for 40 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.
Circuit 2- Do the circuit 3 times
4) Donkey Kick for 40 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 with your hands shoulder-width apart on the floor and extended in front of you.
- Tuck your toes and step or jump back to a plank position.
- Pull your belly button in towards your spine to stabilize your core.
- Squeeze your glutes and quads and ensure your shoulders, hips, and heels are in a straight line.
- Make sure your head is in line with your spine and look at a spot on the floor about a foot beyond your hands
- Maintain the plank position while breathing deeply for 30 seconds to 1 minute.
- To come out of the plank, lower yourself to the floor one vertebrae at a time.
- 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
- 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.
8) Supported Lunges for 40 Sec
- Stand with your feet slightly wider than shoulder-width apart.
- Place your hands on your hips or stretch them out in front of you.
- Bend your knees and lower your body down, keeping your back straight.
- Pause when your front leg forms a 90-degree angle and your back knee is close to the floor.
- Push off your front leg and return to the starting position.
- Repeat with the opposite leg.
- 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.
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.
