6.1 Thursday | 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
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