Arun Kumar T, D.P.T, PN Coach
Day 4: Core Activation & Cardio Blast – Body Elevate | The 4-Week Home Rise Challenge
Welcome to Day 4 of your transformative journey with the Body Elevate | The 4-Week Home Rise Challenge! Today, we’re turning up the intensity with a dynamic blend of core strengthening and heart-pumping cardio exercises. This session is designed to ignite your metabolism and enhance your core stability, providing you with the energy to power through your day with confidence.
Our carefully curated circuit for today includes the High Plank, Dead Bug, High Knees, Lying Leg Raise, Superman Hold Pull Down, Toe Taps, Crunches, Bear Crawl, and Butt Kicks. Each of these movements is selected to challenge your core from every angle while keeping your pulse racing. You’ll be building a solid foundation and working towards a more toned and resilient body with every rep.
The format of today’s workout is an interval-based circuit, emphasizing both endurance and strength. You’ll push through 40 seconds of intense exercise followed by a well-deserved 20-second rest. This structure is perfect for maximizing fat burn and muscle engagement in a time-efficient manner, ensuring you get the most out of your workout without any wasted moments.
As you prepare to dive into Day 4, remember that consistency is key. Each day of the Body Elevate challenge is a step forward in your fitness journey. Stay focused on your movements, breathe through the intensity, and embrace the burn. Your dedication today will pave the way for the strength and vitality you’ll enjoy tomorrow.
Before you begin, ensure you have a comfortable space ready, a timer to keep track of your intervals, and a bottle of water to stay hydrated. Get ready to elevate your body and spirit with today’s invigorating session. Let’s crush Day 4 together!
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 40 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 40 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.
