3.7 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!

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
60 seconds FOREARM WIDE MTN CLIMBERS
40 reps HOLLOW HOLD FLUTTER KICKS count each kick
20 reps WEIGHTED CRUNCH
20 reps SINGLE LEG JACKKNIFE each side
40 reps BICYCLE CRUNCH CORE count each drive
60 seconds FEET ELEVATED PLANK HOLD
2 minute Rest

FOREARM WIDE MTN CLIMBERS

60 seconds

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

HOLLOW HOLD FLUTTER KICKS

40 reps

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

WEIGHTED CRUNCH toe reach

20 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

20 reps each side)

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

bicycle crunch core

40 reps

Exhale as you reach elbow to knee,, inhale as you reverse and alternate directions.l .

FEET ELEVATED PLANK HOLD

60 seconds rest

Shoulders over elbows. Modify by moving to the floor

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