6.12 Thursday | Gym

Todays workout is Active recovery, Key word ACTIVE. Prioritize getting your 10k steps in. Take a class, get outside with your dog and kids, hike or bike. Also, you’ll find 3 core crushing blocks to add to your day.

35 Minute LISS

Low Intensity Steady state cardio is simply a cardio workout with continuous, steady effort, as opposed to an interval cardio/HIIT where you vary your energy output. A cardiovascular/aerobic activity is one that is sustained for an extended time at a fixed intensity.

Now, pick the activity: running, swimming, biking, walking, walking on incline, elliptical or the stair stepper.

Core Circuit 1— 3X

Note- Perform movements one after another. Repeat 3 rounds.

Tips: Breathing is important, Inhale as you lengthen exhale as you shorten/crunch. Keep your lower back imprinted in the mat, this can be done by lifting your shoulders off the mat.

EQUIPMENT
MAT

EXERCISES
12 reps ANCHORED ROTARY CANDLESTICK
12 reps MERMAID LEGS
12 reps SWITCH KICKS
Rest as needed. Repeat

ANCHORED ROTARY CANDLESTICK

12 reps

Focus on leading with your chest and crown of your head. Avoid sitting back into your heels.

MERMAID LEGS

16 reps

Lift your head off the mat, using your hands to support your neck. Inhale, lower your legs, exhale as you bring your knees closer to your chest.

SWITCH KICKS

16 reps

Option to bend your knees to modify.

Core Circuit 2— 2X

Note- Perform exercises one after another for 60 seconds. Rest 30 seconds between rounds.

EQUIPEMENT
MAT

EXERCISES
60 seconds FOREARM PLANK
60 seconds DIAMOND CRUNCH
60 seconds DIAMOND SIT UP
Rest as needed. Repeat

FOREARM PLANK

60 seconds

Keep your weight forward and stack your shoulders over your elbows. Draw up through your navel and squeeze your glutes.

DIAMOND CRUNCH

60 seconds

Exhale as you crunch, inhale as you lengthen. Keep your knees wide and feet pressed together.

DIAMOND SIT UP

60 seconds

With hands behind your head, exhale as you reach your hands up over your feet.