3.20 Thursday | Home

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.

30 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 30 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. Outdoor: Hiking, stroller walks, jogging, biking, etc

INCLINE WALKING

30 Minutes

Core Circuit 1— 3X

Note- Perform each exercise for 45 seconds one after another. Rest 60 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
45 seconds TUCK IN
15 seconds Rest
45 seconds MERMAID LEGS
15 seconds Rest
45 seconds COMMANDO + 2 PLANK JACKS
15 seconds Rest
45 seconds Diamond Sit up
60 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.

COMMANDO + 2 PLANK JACKS

40 seconds

Modify by performing shoulder taps.

DIAMOND SIT UP

40 seconds

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

Core Circuit 2— 2X

Note- Perform exercises back to back, 60 seconds Rest between rounds. Complete 2 rounds.

EXERCISES
40 reps WEIGHTED CRUNCH TOE REACH
20 reps WEIGHTED RUSSIAN TWIST

WEIGHTED CRUNCH TOE REACH

40 reps

WEIGHTED RUSSIAN TWIST

20 reps count each twist

Weight optional