6.27 Friday | Home

I look forward to this day! Doing LISS is the MOST beneficial movement you can do for your body every day! Find a good podcast, turn on Netflix, and enjoy!

35 Minutes LISS

CARDIO

35 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.

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

Circuit 1 — 3X

Note- Perform exercises back to back with 30 seconds rest between rounds.

EQUIPMENT
DUMBBELL
MAT

EXERCISES
12 reps UNSTABLE WEIGHTED JACKKNIFE each side
20 reps WEIGHTED CRUNCH
20 reps HOLLOW HOLD FLUTTER KICKS
30 seconds Rest

UNSTABLE WEIGHTED JACKKNIFE

12 reps each side

Modify by bending that working leg

WEIGHTED CRUNCH

20 reps

Inhale as you lengthen the spine, Exhale as you crunch up

Weight is optional. Option to place hands behind head and support your neck

HOLLOW HOLD FLUTTER KICKS

20 reps Quick kicks

Slow inhale, strong exhale through your mouth. Try to sit taller in the hold position if able

Cooldown

FIGURE 4

30 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