2.21 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!

LISS

CARDIO

35-45 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.

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

Giant Core Circuit 1 — 1-2X

Note- Perform exercises back to back with little to no rest between movements.

EQUIPMENT
DUMBBELL
MAT

EXERCISES
60 seconds FOREARM WIDE MTN CLIMBERS
50 reps HOLLOW HOLD FLUTTER KICKS
40 reps WEIGHTED CRUNCH
30 reps SINGLE LEG JACKKNIFE (15 each side)
20 reps SIDE PLANK THREAD THROUGH (10 reps each side)
Option to advance and repeat 2 rounds.

FOREARM WIDE MTN CLIMBERS

60 seconds

Inhale in neutral spice, exhale as you drive knee to tricep

HOLLOW HOLD FLUTTER KICKS

50 reps

In a hollow rock positon, keep arms fixed overhead as you flutter feet up and down quickly. Count each flutter kick

WEIGHTED CRUNCH

40 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

SINGLE LEG JACKKNIFE

30 reps (15 each side)

SIDE PLANK THREAD THROUGH

20 reps (10 reps each side)

Exhale as you reach the arm through, inhale as you send your arm back up to the sky.

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