1.29 Wednesday OPTION 2 | Home

Today is not a day off, especially if you are sore. This workout will help reduce soreness, increase your neat, calm your nervous system and feel amazing.

Warm Up

BODYWEIGHT WARM UP

5 Minutes

Get warm! Perform bodyweight movements of your choosing

LEG SWINGS

60 seconds Switch Legs halfway

WALL FACING LEG SWING

60 seconds Switch legs halfway

DEEP SQUAT + HAMSTRING

60 seconds

Hold the bottom position for a few extra counts before exhaling your hips up

Set 1 — 1X

Note- Enjoy this time, get outside if you dont have a cardio machine. This cardio does not need to be done on a treadmill. You can use a bike, rower or anything of your choosing.

EQUIPMENT
TREADMILL

EXERCISES
35 Minutes WALKING

WALKING

35 Minutes

Option to walk on incline or jog if able to maintain a steady pace for the full 35 minutes

Core Circuit 5 — 2X

Note- Perform exercises back to back. Focus on slow controlled rmovements. Work for 40 seconds with 20 second of Rest Rest 60 seconds between rounds.

EQUIPMENT
MAT
SINGLE DB

EXERCISES
40 seconds SINGLE LEG JACKKNIFE Right leg
20 seconds Rest
40 seconds SINGLE LEG JACKKNIFE Left leg
20 seconds Rest
40 seconds REVERSE CRUNCH
20 seconds Rest
40 seconds FOREARM WIDE MTN CLIMBERS each leg
20 seconds of Rest
40 seconds RUSSIAN TWIST
60 seconds Rest

single leg jackknife

40 seconds Right leg
20 seconds Rest
40 seconds Left lg

Advance by extending the bottom leg as seen int he second Half of the video

REVERSE CRUNCH

40 seconds

Exhale as you reach opposite elbow to opposite knee

FOREARM WIDE MTN CLIMBERS

40 seconds

Exhale each time you drive your knee. Slowly extend the leg back out.

RUSSIAN TWIST

40 seconds

Cooldown

DOWN DOG

60 seconds

Peddle out the heels before pressing them into the mat. Exhale press chest to the top of the thighs

KNEELING HAMSTRING

60 seconds Alt legs

PIGEON

60 seconds each leg

THREAD THE NEEDLE

60 seconds Switch halfway