Welcome to Day 4 of Your Dynamic Ascent Circuit Journey

Embark on the fourth day of your fitness adventure with a routine that’s designed to elevate both your heart rate and your spirits. Today’s theme is all about activating different muscle groups and maintaining a high-energy flow throughout the session. From the strength of your legs to the core of your power, each exercise has been carefully selected to ensure a balanced and effective workout.

Energize and Strengthen

Prepare to challenge your endurance with a series of exercises that include Calf Raises, Chair Squats, and High Knees, all aimed at empowering your lower body. To ensure your core is not left behind, we’ve incorporated Crunches, Dead Bug, and Lying Leg Raises that will set your abdominal muscles on fire. The Knee Plank will demand stability and grit, while the Cat Cow and Donkey Kick exercises will enhance your flexibility and back strength.

Interval-Based Circuit Format for Maximum Efficiency

Staying true to the interval-based circuit format, each exercise in today’s regimen will be performed for 30 seconds, followed by a brief 10-second rest period. This structure not only keeps the workout dynamic but also maximizes fat burn and muscle engagement. As part of the Dynamic Ascent Circuit, Day 4 is tailored to keep the momentum going and push you closer to your fitness peak.

Stay focused, keep the energy high, and remember, each day brings you one step closer to those summit goals. Let’s get moving and conquer Day 4 with determination and vigor!

 

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 30 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
 

kkr

Rest for 10 Sec

2) Cat Cow for 30 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.
 

kkr

Rest for 10 Sec

3) Chair Squat for 30 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.
 

kkr

Rest for 10 Sec

Circuit 2-  Do the circuit 3 times

4) 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 10 Sec

5) 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 10 Sec

6) 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 10 Sec

Circuit 3-  Do the circuit 3 times

7) 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 10 Sec

8) 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 10 Sec

9) 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 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.


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