6.1 Thursday | 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

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
DUMBBELLS
MINIBAR
WEIGHTED BALL

EXERCISES
12 reps WEIGHTED LEG RAISES
12 reps SIDE PLANK CRUNCH Left Side
12 reps SIDE PLANK CRUNCH Right Side
20 reps CRUNCH
60 seconds Rest. Repeat

WEIGHTED LEG RAISES

12 reps

Holding DBs if preferred. Slowly lowering, exhale as you raise the legs

SIDE PLANK crunch

12 reps Left Side
12 reps Right Side

Inhale as you curve down to the mat, exhale as you reach up and over

crunch

20 reps

Exhale as you crunch up with your chest not just your shoulders

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