Embrace the Ascent: Day 3 of Your Dynamic Ascent Circuit

Welcome to Day 3 of your Dynamic Ascent Circuit, the workout program designed to elevate your fitness journey. Today’s theme is all about activating and strengthening your core, improving your cardiovascular endurance, and building foundational upper body strength. We will be engaging in a series of exercises that are sure to challenge you while also providing the building blocks for a stronger and more resilient physique.

The exercises you’ll encounter today include a mix of core-strengthening movements like Crunches and the Dead Bug, which will target your abdominal muscles for improved stability and tone. We’ll also incorporate dynamic lower body exercises such as Donkey Kicks and High Knees to raise your heart rate and enhance lower body power. Additionally, Lying Leg Raises will further challenge your core, while Knee Planks and Knee Pushups will help build your upper body strength in a more accessible way. For those looking to push their limits, Wall Pushups will provide a stepping stone to more advanced workouts, and the Shoulder Press will round out your session by targeting your deltoids and arms.

This workout follows an interval-based circuit format, a proven method to maximize your time and efficiency. You’ll push through 30 seconds of intense exercise followed by 20 seconds of rest, a cycle that will keep your heart pumping and muscles firing. This structure not only helps in building endurance but also ensures that you maintain a high level of energy throughout the session.

Remember, the Dynamic Ascent Circuit is a progressive path to peak fitness. Each day, including today, is a step forward in that journey. So get ready to power through Day 3 with determination and the knowledge that with every rep, you’re climbing higher on the ladder of personal fitness success. Let’s get moving!

 

Day 3 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.

Dynamic Ascent Circuit

Equipment Suggestion

Circuit 1-  Do the circuit 3 times

1) 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.
 

kkr

Rest for 20 Sec

2) 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.
 

kkr

Rest for 20 Sec

3) Donkey Kick for 30 Sec

Instructions: 

  • 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.
 

kkr

Rest for 20 Sec

Circuit 2-  Do the circuit 3 times

4) 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
 

kkr

Rest for 20 Sec

5) 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.
 

kkr

Rest for 20 Sec

6) Knee Plank for 30 Sec

Instructions: 

  • Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.
  • Keep your spine lengthened and your neck in line with your body.
  • Breathe deeply, focusing on your core and keeping your core muscles engaged.
  • Slowly shift your weight to one knee, and lift up the other knee.
  • Hold the position for 10-30 seconds.
  • Repeat on the other side.
 

kkr

Rest for 20 Sec

Circuit 3-  Do the circuit 3 times

7) 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.
 

kkr

Rest for 20 Sec

8) 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.
 

kkr

Rest for 20 Sec

9) 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.
 

kkr

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.


{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
>