1.2 Thursday | 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!

35 Minutes LISS

CARDIO

35 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

Core Circuit 1 — 3X

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

EQUIPMENT
DUMBBELL
MAT

EXERCISES
12 reps UNSTABLE WEIGHTED JACKKNIFE each side
16 reps WEIGHTED RUSSIAN TWIST
20 reps WEIGHTED CRUNCH
30 seconds Rest

FOREARM WIDE MTN CLIMBERS

12 reps each side of the body

WEIGHTED RUSSIAN TWIST

16 reps

I like to lightly place my feet on the ground, this allows me to get my spine in a nice scooped position

DIAMOND CRUNCH

20 reps

Inhale as you lengthen the spine, Exhale as you crunch up

Core Circuit 2 — 3X

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

EQUIPMENT
MAT

EXERCISES
10 reps SIDE PLANK THREAD THROUGH (each side)
12 reps FOREARM HIP DIPS
Repeat

SIDE PLANK THREAD THROUGH

10 reps each side

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

FOREARM HIP DIPS

12 reps total

Inhale, drop your hip. Exhale as you return back to center.

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