5.20 Wednesday | Gym

 

Muscle is NOT built on training days — it’s built during recovery.

Todays Goal:

  • increases blood flow

  • reduces soreness from Day 1–2

  • increase cardio burn without fatigue

Set 1— 30-45 Minutes LISS

CARDIO

30-45 minutes

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

 

Giant Core Circuit 2 — 3X

Note- Perform exercises back to back with little rest between movements. Rest 60 seances between rounds. Repeat 3 rounds.

EQUIPMENT
MAT

EXERCISES
12 reps REVERSE CRUNCH
60 seconds FOREARM SIDE PLANK HOLD Left Side
60 seconds FOREARM SIDE PLANK HOLD Right Side
12 reps SINGLE LEG JACKKNIFE Left Side
12 reps SINGLE LEG JACKKNIFE Right Side

60 seconds Rest. Repeat

REVERSE CRUNCH

12 reps

Slowly lower before extending your legs out. Modify by sending your legs up higher or bending them

FOREARM SIDE PLANK HOLD

60 seconds Left Side
60 seconds Right Side

Option to stagger the feet to help with stability

single leg JACKKNIFE

12 reps Left Side
12 reps Right Side

Exhale as you reach hand to leg

 

Cooldown

FIGURE 4

60 seconds Alt legs

As you pull that leg in gently allow that elbow to push the opposite leg out.

ALT. RUNNERS LUNGE

30 seconds Alt legs

DEEP SQUAT HIP AND ANKLE OPENER

30 seconds

STANDING QUAD STRETCH

60 seconds Alt. legs

 
LISS, Active Recovery, CoreAngela Fales