Dynamic Ascent Circuit - Day 4 - Week 1

Dynamic Ascent Circuit – Day 4 – Week 1

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

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Welcome to Day 4 of Your Dynamic Ascent Circuit Journey!

Embarking on Day 4 of your fitness adventure, you’re about to engage in a meticulously crafted workout that not only challenges your body but also uplifts your spirit. Today’s theme centers around a blend of dynamic movements and static holds designed to enhance your muscular endurance and promote functional strength. As part of the Dynamic Ascent Circuit, you’ll tackle a series of exercises that will ignite your muscles and elevate your heart rate.

Today’s Workout: A Symphony of Movement and Strength

Prepare to immerse yourself in a diverse set of exercises that will target multiple muscle groups, granting you a full-body experience. From the fluid motion of Arm Circles For Shoulders to the grounded stability of Chair Squats, each exercise has been selected to contribute to your overall physical prowess. Navigate through the bear crawl’s primal agility, embrace the balance in supported lunges, and find your core’s power with the high plank. Engage in the back-strengthening Superman Hold and its dynamic sibling, the Superman Hold Pull Down, and challenge your shoulder stability and control with the IYT Raise. Finally, round out your session with the satisfying stretch of Toe Touches.

Interval-Based Circuit: The Rhythm of Your Workout

As you progress through each exercise, remember that this workout follows an interval-based circuit format. This means you’ll be performing each exercise with relentless effort for 50 seconds, followed by a crucial 20 seconds of rest. This rhythmic cycle ensures that you maintain a high intensity throughout the session while also giving your body the brief respite it needs to recover and prepare for the next round. It’s about finding the harmony between exertion and recovery, pushing your limits while respecting your body’s needs.

Ready, Set, Go!

As you gear up for today’s session, keep in mind that the Dynamic Ascent Circuit is about the journey as much as the destination. Each day builds upon the last, and Day 4 is a pivotal step in that progression. So lace up your trainers, clear some space, and get ready to ascend to new heights of fitness. Remember to listen to your body, stay hydrated, and most importantly, have fun with it! Let’s get moving!

Day 4 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) Arm Circles For Shoulders for 50 Sec

Instructions:

Stand up straight with your arms at your sides.

Reach your arms straight out to your sides and extend them until your arms are parallel with the floor.

Rotate your arms in small circles, making sure that your elbows remain unlocked.

Continue doing small circles in one direction for 10-15 repetitions.

Once you have completed the desired number of repetitions, switch directions and do the same number of reps in the opposite direction.

Once you have done the desired number of arm circles for one side, switch arms and complete the same number of reps on the opposite side.

Rest for 20 Sec

2) Bear Crawl for 50 Sec

Instructions:

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

Rest for 20 Sec

3) Supported Lunges for 50 Sec

Instructions:

Stand with your feet slightly wider than shoulder-width apart.

Place your hands on your hips or stretch them out in front of you.

Bend your knees and lower your body down, keeping your back straight.

Pause when your front leg forms a 90-degree angle and your back knee is close to the floor.

Push off your front leg and return to the starting position.

Repeat with the opposite leg.

Rest for 20 Sec

Circuit 2- Do the circuit 3 times

4) Chair Squat for 50 Sec

Instructions:

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.

Rest for 20 Sec

5) High Plank for 50 Sec

Instructions:

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.

Rest for 20 Sec

6) Superman Hold for 50 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

Circuit 3- Do the circuit 3 times

7) Superman Hold Pull Down for 50 Sec

Instructions:

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.

Rest for 20 Sec

8) IYT Raise for 50 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) Toe Touches for 50 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

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.