2.12 Wednesday | Home

Todays workout is Active recovery, Key word ACTIVE. Prioritize getting your 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.

45 Minutes of 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.
The key is reaching and maintaining a pace that makes you feel like you’re working at a level of 5-6 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 for 40 seconds 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.

EXERCISES
40 seconds TUCK IN
40 seconds MERMAID LEGS
40 seconds SWITCH KICKS
30 seconds Rest

TUCK IN

40 seconds

Option to advance by performing weighted.

MERMAID LEGS

40 seconds

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

40 seconds

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

EXERCISES
30 seconds FOREARM PLANK
30 seconds COMMANDO + 2 PLANK JACKS
60 seconds DIAMOND SIT UP
30 seconds Rest

FOREARM PLANK

30 seconds

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

COMMANDO + 2 PLANK JACKS

30 seconds

Modify by performing shoulder taps.

DIAMOND SIT UP

60 seconds

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

Core Circuit 3— 2X

Note- Perform each exercise for one after another, complete 2 rounds.

EXERCISES
16 reps WEIGHTED SIT UP REACH
18 reps WEIGHTED CRUNCH TOE REACH
20 reps WEIGHTED RUSSIAN TWIST

WEIGHTED SIT UP REACH

16 reps

Grab a DB

WEIGHTED CRUNCH TOE REACH

18 reps

Using a single or pair of DBs

WEIGHTED RUSSIAN TWIST

20 reps count each twist

Weight optional