2.18 Wednesday | Gym

 

If you want results that last, don’t skip this.
LISS supports fat loss, recovery, and overall health. Turn on Netflix, hit 3.3–3.5 speed, around a 10-12 incline, and get it done.

45 Minutes LISS

CARDIO

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.

My preference right now: I love the stair mater, I find most of my LISS days in the gym is on the stair master and if home I love my Bike.

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

 
 

Set 1 — 3X

Note- Perform exercises back to back with little to no rest between movements. Rest 60 seances between rounds. Repeat 3 rounds.

EQUIPMENT
CABLE
MAT

EXERCISES
12-20 reps CABLE CRUNCH
60 seconds Rest. Repeat

CABLE CRUNCH

12-20 reps

Inhale at the top, exhale as you crunch down.

 

Giant Core Circuit 2 — 2X

Note- Perform exercises back to back with little rest between movements. Rest 60 seances between rounds. Repeat 2 rounds.

EQUIPMENT
CABLE
MAT

EXERCISES
12 reps REVERSE CRUNCH
12 reps OBLIQUE CRUNCH
12 reps ALT. JACKKNIFE
12 reps CRUNCH + LEG RAISE
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

OBLIQUE CRUNCH

12 reps

Exhale as you reach wide to the side.

ALT. JACKKNIFE

12 reps Count each reach

Alternative exercise bicycle crunch

CRUNCH + LEG RAISES

12 reps

Exhale as you crunch up, hands gently supporting your neck.

 

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