5.27 Wednesday | Home

 

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

Cardio Superset 1— 7X

 

WALKING

2 minutes

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

JOG

1 minute job

Feel free to do any form of cardio here. Something that brings your heart rate up but not to a sprint level

 

Giant Core Circuit 2 — 3X

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

EQUIPMENT
MAT
LONG LOOP BAND
WEIGHTED BALL

EXERCISES
10 reps LONG BAND LEG RAISES + CRUNCH
60 seconds SIDE PLANK LEG LIFT + HIP DIP Left Side
60 seconds SIDE PLANK LEG LIFT + HIP DIP Right Side
12 reps WEIGHTED SINGLE LEG JACKKNIFE Left Side
12 reps WEIGHTED SINGLE LEG JACKKNIFE Right Side
60 seconds Rest. Repeat

LONG BAND LEG RAISES + CRUNCH

10 reps

Keeping your arms straight, slowly lower to where you are challenged before reversing the motion leading with your hands

SIDE PLANK leg lift + hip dip

30 seconds Left Side
30 seconds Right Side

Option to stagger the feet to help with stability

WEIGHTED SINGLE LEG JACKKNIFE

12 reps Left Side
12 reps Right Side

Exhale as you crunch up with your chest while simultaneously lifting the 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

 
Active Recovery, Core, CardioAngela Fales