Arun Kumar T, D.P.T, PN Coach
Welcome to Day 4 of Body Elevate | The 4-Week Home Rise Challenge
Embark on today’s journey with a powerful suite of exercises designed to enhance your core stability, elevate your heart rate, and strengthen your entire body. Day 4 is here to challenge your endurance and push your boundaries further in the comfort of your home. As part of our comprehensive 4-Week Home Rise Challenge, today’s workout is a testament to your commitment to personal growth and physical betterment.
The Core of Day 4: Dynamic Movement and Stability
Our carefully curated selection of movements for today includes the High Plank and Dead Bug for core activation, High Knees and Butt Kicks to get your heart racing, and the Lying Leg Raise and Crunches to target those abdominal muscles. We’ll also be incorporating the Superman Hold Pull Down for a stronger back, Toe Taps for agility, and the Bear Crawl for full-body engagement.
Interval-Based Circuit: Your Tempo, Your Challenge
Each exercise will be performed in an interval-based circuit format. This means you’ll be giving your all for 30 seconds, followed by a well-deserved 20-second rest to catch your breath and prepare for the next round. This approach ensures you maintain high energy levels and maximize calorie burn throughout the session while also allowing for a brief recovery, keeping your workout efficient and effective.
Stay Committed and Rise Above
Remember, Day 4 is a pivotal point in your Body Elevate journey. It’s about pushing through the mid-week barrier and setting the pace for the rest of your challenge. Keep your spirits high and your focus sharp; you are not only working out, you’re rising above yesterday’s achievements.
Wrap-Up and Look Forward
As you complete today’s session, take pride in the work you’ve done and the progress you’re making. Each day is a stepping stone towards a fitter, stronger, and more empowered you. Stay tuned for Day 5, and keep the energy alive as you continue to rise with the Body Elevate | The 4-Week Home Rise Challenge.
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.
Equipment Suggestion
Circuit 1- Do the circuit 3 times
- 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 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.
- 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
4) 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.
5) Superman Hold Pull Down for 30 Sec
- 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.
- 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.
Circuit 3- Do the circuit 3 times
- 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.
- 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.
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.
