Body Elevate| The 4-Week Home Rise Challenge - Day 4 - Week 1

Body Elevate| The 4-Week Home Rise Challenge – Day 4 – Week 1

Arun Kumar T, D.P.T, PN Coach

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

Get ready to elevate your fitness game from the comfort of your home with Day 4 of our transformative workout series. Today’s theme is all about engaging your core and boosting your cardiovascular endurance. We’ve curated a series of dynamic exercises designed to fire up your muscles and elevate your heart rate, ensuring a comprehensive workout that will leave you feeling energized and strong.

Today’s Circuit: Core Focus and Cardio Boost

Our Day 4 routine is a balanced mix of core stabilization, strength, and heart-pumping cardio. You’ll be executing precise movements like the Dead Bug and Crunches to strengthen your core, while High Knees and Butt Kicks will challenge your cardiovascular endurance. The High Plank will build your upper body and core strength, and the Superman Hold Pull Down will target your lower back and improve your posture. Lying Leg Raises will sculpt your lower abs, and Toe Taps will round out the routine by engaging your entire core. This strategic combination of exercises ensures a full-body workout with a core-centric approach.

Interval-Based Circuit Training

Staying true to the effective interval-based circuit format, you’ll perform each exercise for 30 seconds, pushing yourself to the limit before enjoying a well-deserved 30-second rest. This approach not only helps to maximize fat burn but also increases your metabolism and enhances your endurance. It’s the perfect way to stay engaged and challenge your body with every tick of the clock.

Stay Motivated and Track Your Progress

As part of the Body Elevate | The 4-Week Home Rise Challenge, remember that consistency is key to seeing results. Keep track of your progress, stay hydrated, and listen to your body as you move through each exercise. Today’s workout is designed to test your limits while ensuring you can still perform each movement with proper form.

Get Set for Success

Prepare your workout space, grab your mat, and set the timer. It’s time to rise to the challenge and complete Day 4 with determination and grit. Remember, every day you commit to this challenge brings you one step closer to a stronger, healthier, and more elevated version of yourself. Let’s get moving and make today’s workout count!

Day 4 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

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Circuit 1- Do the circuit 3 times

1) Dead Bug for 30 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

2) High Knees for 30 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

Rest for 30 Sec

3) High Plank for 30 Sec

Instructions:

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.

Rest for 30 Sec

Circuit 2- Do the circuit 3 times

4) Crunches for 30 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.

Rest for 30 Sec

5) Superman Hold Pull Down for 30 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

6) Butt Kicks for 30 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.

Rest for 30 Sec

Circuit 3- Do the circuit 3 times

7) Lying Leg Raise for 30 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.

Rest for 30 Sec

8) Crunches for 30 Sec

Instructions:

Rest for 30 Sec

9) Toe Taps for 30 Sec

Instructions:

Stand with your feet hip-width apart and arms at your sides.

Lift one foot off the ground and tap the toe of the opposite foot lightly on the ground.

Tap the toe of the opposite foot lightly on the ground 8 times quickly.

Switch feet and repeat the same steps.

Continue alternating feet, tapping the toe of the opposite foot 8 times quickly.

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.