3.13 Thursday | Gym

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!

45 Minutes LISS

CARDIO

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 — 2X

Note- Perform exercises back to back with little rest between movements. Rest 2 Minutes between rounds.

EQUIPMENT
DUMBBELL
MAT
BENCH

EXERCISES
30 seconds FOREARM WIDE MTN CLIMBERS
30 seconds WEIGHTED CRUNCH
30 seconds SINGLE LEG JACKKNIFE each side
2 minute Rest

FOREARM WIDE MTN CLIMBERS

30 seconds

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

WEIGHTED CRUNCH toe reach

30 seconds

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 seconds each side SLOW reps

Weight is optional. Modify by keeping the bottom leg placed on the floor or bent

Cooldown

FIGURE 4

30 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

30 seconds Alt. legs