10.29 Thursday | Gym

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

Superset 1 — 3X

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

EQUIPMENT
AB MACHINE
MAT

EXERCISES
10 reps HANGING LEG RAISE
10 reps SIDE PLANK LEG LIFT + HIP DIP left side
10 reps SIDE PLANK LEG LIFT + HIP DIP right side
30 seconds Rest

hanging leg raise

10 reps

Modify by using a back supported machine

SIDE PLANK LEG LIFT + HIP DIP

10 reps left side
10 reps right side

Modify by bending your Botton leg and keeping your knee on the floor

Superset 2 — 3X

Note- Perform movements back to back. Repeat 3 rounds.

EQUIPMENT
MAT
WEIGHTED BALL

EXERCISES
12 reps WEIGHTED SINGLE LEG JACKKNIFE right side
12 reps WEIGHTED SINGLE LEG JACKKNIFE right side
16 reps TUCK IN
30 seconds Rest

weighted single leg jackknife

12 reps each side

Keep back flat on the floor as you alternating dropping legs

TUCK IN

16 reps

Exhale as you drive knees to chest

Cooldown

CAT COW

30 seconds

KNEELING HAMSTRING

60 seconds Alt legs

PIGEON

60 seconds Alt leg

SUPINE SPINAL TWIST

60 seconds each leg