Welcome to Day 4 of Your Dynamic Ascent Circuit!

Embark on a journey to elevate your fitness levels with Day 4 of our invigorating Dynamic Ascent Circuit. Today’s session is meticulously designed to enhance your strength, stability, and stamina. As we dive into today’s theme, prepare to challenge your muscles with a blend of dynamic and static exercises that will not only sculpt your physique but also boost your overall functional fitness.

Strengthen and Stabilize

Our workout routine for today includes a strategic mix of exercises targeting various muscle groups. Begin with Arm Circles For Shoulders to warm up and activate those deltoids, followed by the Bear Crawl for a full-body burn. Supported Lunges and Chair Squats will then work your lower body, focusing on your glutes and quads, while the High Plank strengthens your core. The Superman Hold and its intense variant, the Superman Hold Pull Down, will fortify your back muscles, and the IYT Raise will further challenge your upper body. Finally, Toe Touches will ensure your hamstrings are not neglected, rounding off this comprehensive workout.

Interval-Based Circuit Training

To maximize efficiency and keep your heart rate up, we’ll be following an interval-based circuit format. Each exercise will be performed with vigor for 50 seconds, pushing you to your limits, followed by a crucial 10-second rest period. This structure allows for a high-intensity workout that is both time-efficient and incredibly effective at building endurance and strength. Remember, consistency is key, so stay focused, maintain proper form, and embrace the burn!

Join us on this transformative fitness journey and let’s conquer Day 4 of the Dynamic Ascent Circuit together. Your dedication today paves the way for a stronger, more resilient you tomorrow. 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.

Dynamic Ascent Circuit

Equipment Suggestion

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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.
 

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Rest for 10 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
 

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Rest for 10 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.
 

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Rest for 10 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.
 

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Rest for 10 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.
 

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Rest for 10 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.
 

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Rest for 10 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.
 

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Rest for 10 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.
 

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Rest for 10 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.
 

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Rest for 10 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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