Arun Kumar T, D.P.T, PN Coach
Welcome to Day 1 of our invigorating Dynamic Ascent Circuit, where your fitness journey takes an exciting leap forward! Today’s workout is meticulously crafted to awaken every muscle in your body and set the tone for an electrifying week ahead. As part of this comprehensive fitness program, you’ll be engaging in a series of movements designed to build strength, enhance mobility, and ignite your metabolism.
Let’s dive into the heart of today’s session, where we’ll focus on a blend of exercises that target various muscle groups for a full-body experience. You’ll be introduced to the energizing flow of Arm Circles, the stability-challenging Bird Dog, and the heart-pumping Butt Kicks. We’ll also fortify your lower body with Calf Raises, promote spinal health with Cat Cow, and work on your posture with Chair Squats. To strengthen your core, you’ll engage in Crunches, the coordination-enhancing Dead Bug, and the glute-building Donkey Kick.
This circuit is not just about the exercises; it’s about how you perform them. Following an interval-based format, each exercise will be performed for 20 seconds, followed by a brief 10-second rest period. This high-intensity approach ensures that you maximize your effort in the shortest amount of time, boosting endurance and burning calories efficiently.
Remember, today is just the beginning. Each exercise in our Dynamic Ascent Circuit is a stepping stone to a fitter, stronger, and more confident you. So, lace up those sneakers, clear some space, and get ready to embark on Day 1 of a routine that promises to elevate your fitness to new heights!
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Day 1 of Dynamic Ascent Circuit
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-Â Do the circuit 3 times
1) Arm Circles for 20 Sec
- Stand with your feet slightly wider than your shoulders.
- Rest your arms down at your side, with your palms facing downwords.
- Begin to make small circles with your arms.
- Go clockwise with your right arm, while going counter-clockwise with your left arm.
- Slowly increase the size and speed of your circles.
- Continue for 30-60 seconds
- Reverse the direction, and repeat for 30-60 seconds.
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- Begin on all fours with a neutral spine and the core engaged.
- Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.
- At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.
- Keep the head in line with the spine, looking at the ground.
- Hold the position for a few seconds, and then return to the starting position.
- Repeat on the opposite side.
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- 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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Circuit 2-Â Do the circuit 3 times
4) Calf Raises for 20 Sec
- Stand up straight with your feet shoulder width apart
- Raise up onto the balls of your feet as high as you can, lifting your heels off the ground
- Hold for a moment before lowering your heels back to the ground
- Repeat the exercises for desired number of reps
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- 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.
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6) Chair Squat for 20 Sec
- Stand up straight and bring your feet about shoulder-width apart.
- Lower your hips and bend your knees, as if you are about to sit in a chair.
- Continue to lower until your thighs are parallel to the floor.
- While keeping your back as straight as possible, press through your heels and stand up.
- Repeat the movement for as many repetitions as desired.
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Circuit 3-Â 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.
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- 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.
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9) Donkey Kick for 20 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.
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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.
