Arun Kumar T, D.P.T, PN Coach
Day 8: Ready to Rock
Welcome to day 8 of your Two Week Beginner Friendly Workout Routine! Today, you’ll be building on strong cardio foundation you’ve established while working on key leg and core muscles. This interval-based circuit format consists of 30 seconds of exercise and 30 seconds of rest between sets.
The exercises you’ll be focusing on are Butt Kicks, Calf Raises, Supported Lunges, Chair Squats, Wall Sits, Toe Taps, Donkey Kicks, Bear Crawls and Chair Squats.
Time to get to it! Push yourself and get ready to rock day 8. Good luck!
Day 8 of Two Week Beginner Friendly Workout Routine
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- Do the circuit 3 times
- Stand straight with feet shoulder width apart.
- Start off with a warmup jog in place to get your muscles loose.
- Kick your right heel to your butt while keeping your left leg straight.
- Alternate between kicking your right and left leg back towards your glutes.
- Keep your torso upright and swing your arms to help propel your kicks.
- Focus on breathing, in through the nose and out through the mouth.
- Continue for 30-45 seconds.
2) Calf Raises for 30 Sec
- 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
3) Supported Lunges for 30 Sec
- 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.
Circuit 2- Do the circuit 3 times
4) Chair Squat for 30 Sec
- 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.
- Stand with your back against a wall in a comfortable and upright position.
- Slowly slide down the wall until your knees are bent at a 90-degree angle.
- Make sure your feet are planted firmly on the floor in shoulder width apart.
- Allow your arms to drop to your sides.
- Hold this position for as long as you can.
- When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.
- Stand with your feet hip-width apart and arms at your sides.
- Lift one foot off the ground and tap the toe of the opposite foot lightly on the ground.
- Tap the toe of the opposite foot lightly on the ground 8 times quickly.
- Switch feet and repeat the same steps.
- Continue alternating feet, tapping the toe of the opposite foot 8 times quickly.
Circuit 3- Do the circuit 3 times
7) Donkey Kick for 30 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.
- 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
9) Chair Squat for 30 Sec
- 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.
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.
