10.30 Thursday | Home

Active Recovery LISS

incline walking

40 minutes

Feel free to do any form of Steady State Cardio you’d like here. Light jog, Biking, walking, or a mix of them all.

The How: Focus on keeping a steady and continuous effort at a fixed intensity. Key word FIXED! Find that speed you can maintain. Enjoy a show, a podcast or maybe a chat with a girlfriend.

The Why:
1) LISS is shown to directly use a greater percentage of calories from fat rather than glycogen.

2) Provides active recovery to help recovery from resistance training

3) Less taxing on the CNS and muscular system

4) Easier on joints, ligaments and tendons

Set 1 — 3X

Note- Perform one exercise with 30 seconds of rest. Repeat 3 rounds. Slow and controlled reps, do not rush these!

EQUIPMENT
MAT

EXERCISES
10 reps MERMAID LEGS
30 seconds Rest

MERMAID LEGS

10 reps SLOW

Scoop up through your upper body, lowering legs with back pressed into the mat

Circuit 2 — 3X

Note- Perform core movements one after another. Rest 60 seconds between rounds. Repeat 3 rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps ALTERNATING JACKKNIFE total
12 reps TUCK IN
30 seconds SIDE PLANK HOLD each side
60 seconds Rest

UNSTABLE WEIGHTED JACKKNIFE

12 reps total

Modify by keeping your upper back on the mat

TUCK IN

12 reps

Exhale as you drive knees to chest

forearm SIDE plank hold

30 seconds each side

Keep hips stacked over one another. Ribs tucked down and belly braced

Cooldown

CAT COW

30 seconds

KNEELING HAMSTRING

60 seconds Alt legs

PIGEON

60 seconds Alt leg

SUPINE SPINAL TWIST

60 seconds each leg