Welcome to Day 4 of the Dynamic Ascent Circuit!

Today’s workout routine is a carefully crafted blend of strength, stability, and endurance exercises designed to elevate your fitness journey to new heights. This session is all about engaging different muscle groups and boosting your core strength while incorporating a robust cardio element. You’ll be tackling a series of dynamic movements including Calf Raises for lower leg strength, the Cat Cow stretch to enhance spinal flexibility, and Chair Squats to target your glutes and quads.

Elevate Your Core and Cardio with Today’s Selection

We’ll also be hitting the mat for some core-centric exercises such as Crunches and the Dead Bug, which are fantastic for engaging those deep abdominal muscles. To round out the core work, you’ll experience the stability challenge of the Knee Plank. For a dose of cardio, get ready to pump up your heart rate with High Knees, and then switch gears with Lying Leg Raises to work on those lower abs and hip flexors. Lastly, the Donkey Kick will fire up your glutes and help sculpt a powerful lower body.

Interval-Based Circuit: Find Your Rhythm, Boost Your Performance

Following our interval-based circuit format, you’ll push through each exercise for 20 seconds, followed by a 20-second rest period. This approach ensures you maintain high energy levels and maximize muscle engagement throughout the session. It’s a balanced workout designed to challenge your endurance and improve muscular strength, all while keeping your body guessing and your mind engaged. Remember, this is part of a progressive series, so stay consistent, and let’s make Day 4 a powerful contributor to your fitness ascent!

 

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.

Dynamic Ascent Circuit

Equipment Suggestion

Circuit 1-  Do the circuit 3 times

1) Calf Raises for 20 Sec

Instructions: 

  • 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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Rest for 20 Sec

2) Cat Cow for 20 Sec

Instructions: 

  • 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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Rest for 20 Sec

3) Chair Squat for 20 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.
 

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Rest for 20 Sec

Circuit 2-  Do the circuit 3 times

4) Crunches for 20 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.
 

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Rest for 20 Sec

5) Dead Bug for 20 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.
 

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Rest for 20 Sec

6) Donkey Kick for 20 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.
 

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Rest for 20 Sec

Circuit 3-  Do the circuit 3 times

7) High Knees for 20 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
 

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Rest for 20 Sec

8) Lying Leg Raise for 20 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.
 

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Rest for 20 Sec

9) Knee Plank for 20 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.
 

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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.


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