12.18 Thursday | Gym

35 Min Active Recovery Cardio

I've suggested using 3 different cardio machines to help change things up, but this is only a suggestion. Collect 35 minutes however you’d like. Increase or decrease time if desired, 20-45 minutes. Performing LISS can aid in recovery as it increases blood flow to damage/stressed/sore muscles and helps reduce further post workout soreness.

STAIRMASTER

15 Minutes

Select a steady pace that you are able to maintain without needing to hold onto the handle or hunch forward and lean on the screen.

jog TREADMILL

15 Minutes

You can Walk, Incline walk, light jog.

ROWER

5 Minutes

You can bike or row

Cooldown

Take 10 minutes to stretch and foam roll. This helps diminish soreness and restore length back to tight muscles and reduce risk of injury.

STAR STRETCH

60 seconds

Take a few reps deeper by grabbing the back of the leg and exhaling as you bring chest to thigh.

SIDE BODY STRETCH

30 seconds alt directions

STANDING QUAD STRETCH

30 seconds switching legs

SUPINE SPINAL TWIST

60 seconds each leg

Keep both shoulders on the mat, inhale and exhale allowing the crossed leg to deepen.