Dynamic Ascent Circuit - Day 2 - Week 2

Dynamic Ascent Circuit – Day 2 – Week 2

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

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Welcome to Day 2 of Your Dynamic Ascent Circuit

Embark on the second day of your fitness journey with a routine that’s designed to further challenge your body and elevate your strength. As part of our Dynamic Ascent Circuit, today’s workout is meticulously crafted to target various muscle groups, ensuring a comprehensive training session. We’ll be focusing on building foundational strength with exercises that are approachable yet effective.

Today’s Diverse Exercise Lineup

Prepare to engage in a series of movements that will work your upper body, core, and lower body, creating a balanced fitness routine. You’ll start with variations of pushups — the Knee Pushup and Wall PushUp — to build your chest and arm strength without overtaxing your muscles. Transitioning to the Shoulder Press, we’ll then target your deltoids and triceps. For the lower body, the Seated Leg Extension will focus on your quadriceps, while Toe Taps offer a dynamic cardiovascular challenge. Wall Sit and Toe Touches will further sculpt your legs and enhance your core stability. To round out the session, the IYT Raise and Superman Hold will reinforce your back muscles and bolster your posture.

Interval-Based Circuit Format for Maximum Efficiency

Each exercise in today’s routine follows an interval-based circuit format, keeping your heart rate up and maximizing fat burn. You’ll perform each movement for 30 seconds, pushing yourself to maintain form and endurance. After each burst of activity, you’ll have 20 seconds to rest and prepare for the next exercise. This structure not only helps in maintaining a high intensity throughout the session but also ensures that you’re giving your muscles the necessary recovery time.

Remember, Day 2 is a step up in your fitness ascent, so pace yourself and focus on maintaining proper form. Stay hydrated, listen to your body, and get ready to conquer today’s workout with determination and vigor. Let’s get moving!

Day 2 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

#	Preview	Product
1		Manduka PRO Yoga Mat – Premium 6mm Thick Mat, Eco Friendly, Oeko-Tex Certified,...
2		Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT

Circuit 1- Do the circuit 3 times

1) Knee Pushup for 30 Sec

Instructions:

Start in a high plank with your arms extended directly under your shoulders.

Bend your elbows and lower your body towards the floor, while keeping your eyes focussed ahead.

Pause when your chest is close to the floor, making sure your elbows are tucked close to your torso.

Then slowly push yourself back up to the starting position.

Lower your knees to the floor, and repeat the same movement again.

Rest for 20 Sec

2) Wall PushUp for 30 Sec

Instructions:

Stand with feet hips-width apart and place hands on the wall, slightly wider than shoulder-width apart.

Keep arms straight and walk your feet out a few feet from the wall.

Bend at the elbows until your face and chest is close to the wall.

Press back up to the starting position.

Do 8-12 repetitions.

Rest for 20 Sec

3) Shoulder Press for 30 Sec

Instructions:

Stand with your feet hip-width apart.

Hold the weights at shoulder-height, with your elbows slightly bent.

Press both weights directly overhead, making sure to keep your elbows slightly bent.

Lower the weights back down to shoulder-height.

Repeat for desired number of reps.

Rest for 20 Sec

Circuit 2- Do the circuit 3 times

4) Seated Leg Extension for 30 Sec

Instructions:

Sit on the leg extension machine with your back and hips firmly pressed against the seat.

Place your lower legs under the padded lever and adjust the lever to fit your thighs.

Grasp the handle in front of you and extend your legs out to the farthest point.

Pause at the farthest point and then slowly return to the starting position.

Repeat for the desired number of reps.

Rest for 20 Sec

5) 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 20 Sec

6) Wall Sit for 30 Sec

Instructions:

Stand with your back against a wall in a comfortable and upright position.

Slowly slide down the wall until your knees are bent at a 90-degree angle.

Make sure your feet are planted firmly on the floor in shoulder width apart.

Allow your arms to drop to your sides.

Hold this position for as long as you can.

When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) Toe Touches for 30 Sec

Instructions:

Stand with feet shoulder width apart.

Bend your knees to lower your upper body slightly.

Raise both arms up towards the ceiling.

Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.

Raise your torso back up to the starting position.

Repeat the movement for desired number of repetitions.

Rest for 20 Sec

8) IYT Raise for 30 Sec

Instructions:

Gather your materials IYT Raise worksheet, a pencil, and a timer.

Set your timer for three minutes.

Find a comfortable spot to sit.

Take a few deep breaths and relax your body.

Read the IYT Raise worksheet and think about each question.

Once the timer is up, take a few moments to reflect on your answers and feelings.

Write down any thoughts on the IYT Raise worksheet.

When you’re finished, you can share your insights with someone else or keep them to yourself.

Rest for 20 Sec

9) Superman Hold for 30 Sec

Instructions:

Stand with your feet slightly over a shoulder-width apart.

Raise your arms out to your sides with your palms facing forward in a Superman pose.

Engage your core muscles by slightly tilting your pelvis forward and squeezing your stomach muscles.

Tighten all your muscles and hold this position for 15-20 seconds or as long as you can.

Release the tension in your body and lower your arms.

Rest for 20 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.