11.13 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.

30 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.

The key is reaching and maintaining a pace that makes you feel like you’re working at a level of 5 on a scale of 1 to 10. One is watching Netflix and 10 is “feel-like-death.” This is different for everyone. After four weeks you’ll be able to pick up the pace but still feel like you’re only exerting yourself at the same level.

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

Core Circuit 1— 3X

Note- Perform each exercise for 40 seconds with 20 seconds rest one after another. Rest 30 seconds at the end of each round. 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
10 reps MERMAID LEGS
20 reps SWITCH KICKS Alt legs
60 seconds FOREARM PLANK
30 seconds Rest

MERMAID LEGS

10 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

20 reps

Option to bend your knees to modify.

FOREARM PLANK

60 seconds

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

Core Circuit 2— 2X

Note- Perform each exercise for one after another, complete 2 rounds.

EXERCISES
12 reps DIAMOND SIT UP
12 reps SIDE LYING TUCK IN each side
20 reps WEIGHTED RUSSIAN TWIST total
60 seconds Rest

DIAMOND SIT UP

12 reps

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

SIDE LYING TUCK IN

12 reps each side

Keep legs bent a you adjust to the movement. Straighten your knees as you advance the exercise.

WEIGHTED RUSSIAN TWIST

20 reps count each twist

Weight optional