4.3 Thursday | Gym

Todays workout is Active recovery, Key word ACTIVE. Prioritize getting your 10k steps in. Take a class, get outside with your dog and kids, hike or bike. Also, you’ll find 3 core crushing blocks to add to your day.

35 Minute LISS

Low Intensity Steady state cardio is simply a cardio workout with continuous, steady effort, as opposed to an interval cardio/HIIT where you vary your energy output. A cardiovascular/aerobic activity is one that is sustained for an extended time at a fixed intensity.
Todays goal is to get 35 minutes

The key is reaching and maintaining a pace that makes you feel like you’re working at a level of 5 on a scale of 1 to 10. One is watching Netflix and 10 is “feel-like-death.” This is different for everyone. After four weeks you’ll be able to pick up the pace but still feel like you’re only exerting yourself at the same level.

Now, pick the activity: running, swimming, biking, walking, walking on incline, elliptical or the stair stepper.

Core Circuit 1— 3X

Note- Perform each exercise one after another. Rest 30 seconds at the end of each round. Repeat 3 rounds.

Tips: Breathing is important, Inhale as you lengthen exhale as you shorten/crunch. Keep your lower back imprinted in the mat, this can be done by lifting your shoulders off the mat.

EQUIPMENT
MAT
CABLE

EXERCISES
12 reps CABLE CRUNCH
12 reps MERMAID LEGS
12 reps SWITCH KICKS Alt legs
30 seconds Rest

CABLE CRUNCH

12 reps Heavy

Focus on leading with your chest and crown of your head. Avoid sitting back into your heels.

MERMAID LEGS

12 reps

Lift your head off the mat, using your hands to support your neck. Inhale, lower your legs, exhale as you bring your knees closer to your chest.

SWITCH KICKS

12 reps SLOW

Option to bend your knees to modify.

Core Circuit 2— 3X

Note- Perform exercises one after another for 60 seconds. Rest 30 seconds between rounds.

EQUIPEMENT
MAT
DUMBBELLS

EXERCISES
12 reps TUCK IN
12 reps DIAMOND SIT UP
20 reps WEIGHTED RUSSIAN TWIST

TUCK IN CORE

12 reps SLOW

Keep your weight forward and stack your shoulders over your elbows. Draw up through your navel and squeeze your glutes.

DIAMOND SIT UP

12 reps

With hands behind your head, exhale as you reach your hands up over your feet.

WEIGHTED RUSSIAN TWIST

20 reps count each twist

Weight optional