Thursday 4.16.2020 (Home Workout - Active Recovery)

"HOME WORKOUT"

Active Recovery DayA. Three or Four sets of:60 second Run/Bike/Row/Jump Rope/Jumping Jacks (whatever you have access to)30 seconds of Plank Walk-Ups (or Plank Shoulder Touches)30 seconds of Walking Lunges or Reverse Lunges30 seconds of Arch Hold30 seconds of Inchworms60 seconds of Bottom of Squat HoldRest 30 secondsBreathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. The purpose of this first piece is to get the body warm, move blood around, and create a connection between your mind and your bodyB. Two sets of:2 minutes of Stretch # 1 (your top priority stretch of choice)Rest 30 seconds2 minutes of Stretch # 2 (your second priority stretch of choice)Rest 30 seconds2 minutes of Stretch # 3 (your third priority stretch of choice)Rest 30 secondsC. Breathing workLie in a comfortable position for 5-10 minutes, breathing in the following fashion:Inhale for 3-5 seconds through your nose...Brief hold in…Exhale for 6-10 seconds through your mouth (like you are blowing up a big balloon)…Brief hold out.Keep the ratio of inhale to exhale at a 1:2.

"AEROBIC DEVELOPMENT"

5 minutes @85-90%:15/10 Calorie Row or Bike15 No-Push-up BurpeesRest 2 minutes5 minutes @85-90%:150 meter Run10 Push-ups10 Air SquatsRest 2 minutesx 3 rounds (42 minutes total; 30 minutes of work)