5.23 Friday | Gym

I look forward to this day! Doing LISS is incredibly beneficial and the type of movement everyone can do each day! Find a good podcast, turn on Netflix, grab a friend. Set the speed to 3.3-3.5, incline to about a 10-12 and enjoy.

35 Minutes LISS

incline walking

35 Minutes

Feel free to do any form of Steady State Cardio you’d like here. Light jog, Biking, 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

Core Circuit 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
20 reps CABLE CRUNCH
12 reps REVERSE CRUNCH
12 reps ALT. JACKKNIFE
30 seconds Rest. Repeat

CABLE CRUNCH

20 reps

Inhale at the top, exhale as you crunch down.

REVERSE CRUNCH

12 reps

Slowly lower before extending your legs out. Modify by sending your legs up higher or bending them

ALT. JACKKNIFE

12 reps Count each reach

Alternative exercise bicycle crunch

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

30 seconds Alt. legs