Arun Kumar T, D.P.T, PN Coach
Welcome to Day 3 of Your Dynamic Ascent Circuit
Embark on the third day of your fitness journey with a blend of strength, stability, and endurance exercises that are designed to challenge your core, enhance your lower body power, and build upper body resilience. Today’s workout routine is a carefully curated selection of movements that will ignite your muscles and elevate your heart rate, ensuring a comprehensive training session.
Our Day 3 routine includes a series of exercises such as Crunches, Dead Bug, Donkey Kick, High Knees, Lying Leg Raise, Knee Plank, Knee Pushup, Wall PushUp, and Shoulder Press. Each one is selected to target different muscle groups, ensuring that you’re working your body from multiple angles and reaping the benefits of a full-body workout.
Following the interval-based circuit format, you’ll be powering through 40 seconds of intense activity followed by a brief 10-second rest between each set. This approach is designed to keep your heart rate up and maximize fat burn while also improving muscular endurance. Remember, this is part of the Dynamic Ascent Circuit, where each day builds upon the last, propelling you towards your peak physical condition.
Stay focused, give it your all, and let’s make Day 3 a powerful testament to your commitment. Get ready to push your limits and step closer to your fitness goals with today’s versatile and invigorating workout!
Â
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.
Equipment Suggestion
Circuit 1-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.
Â
- 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.
Â
3) Donkey Kick for 40 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.
Â
Circuit 2-Â Do the circuit 3 times
- 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
Â
5) 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.
Â
- 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.
Â
Circuit 3-Â Do the circuit 3 times
7) Knee Pushup for 40 Sec
- 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.
Â
8) Wall PushUp for 40 Sec
- 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.
Â
9) Shoulder Press for 40 Sec
- 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.
Â
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.
