What good would a workout plan be without rest and rehabilitation? After all, muscle growth and development happens when you're at rest. Let's allow today for some light movements that will push nutrient-rich blood into all those sore sites. Breathe and unwind.
Cardio - Walking / Treadmill
5 min
Spend 5 minutes walking at a controlled, steady pace.
1:00 rest
Jumping Calf Press
2 sets
15 reps
45 sec rest
This shouldn't be strenuous at all. Simply push off lightly with your calves.
1:00 rest
Side Lateral Leg Swings
4 sets
45 secs
30 sec rest
Swing each leg twice for 45 seconds. This is perfect for releasing tension that has built up in the hips.
1:00 rest
Forward Leg Hip Swings
4 sets
45 secs
30 sec rest
Again, go for 2 sets per leg and allow the momentum to do all the work.
1:00 rest
Cobra Abdominal Stretch
2 sets
30 secs
20 sec rest
Time to breathe in and open up those abdominal muscles!
1:00 rest
Backward Camel Stretch
3 sets
12 reps
30 sec rest
Try to push the lower back nice and high, and then nice and low. Stretching it with each repetition.
1:00 rest
Broomstick Stretch
3 sets
12 reps
30 sec rest
Slow and steady wins the race. No need to rush with this exercise.
1:00 rest
Wide Arm Chest Stretch
2 sets
30 reps
30 sec rest
Open and close your arms at a steady rhythm for 30 seconds. Imagine you're hugging your future self.
1:00 rest
Cardio - Walking / Treadmill
5 min
Finish up with your well-awaited victory walk. Tomorrow, we're back on the game.
Full-Body Rehab
44 min
·
9 exercises
What good would a workout plan be without rest and rehabilitation? After all, muscle growth and development happens when you're at rest. Let's allow today for some light movements that will push nutrient-rich blood into all those sore sites. Breathe and unwind.
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After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Forcefully press off the ground with the balls of both feet.
Launch into the air and land softly on the balls of your feet.
Focus the tension in the calf muscles, NOT the quadriceps.
Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Primary muscle group(s):
Calves, Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
Hold one rope end in each hand out to your sides with the middle of the rope behind you.
Keep the rope ends even with your hips.
Rotate your wrists to swing the rope up over your head.
As the rope swings down in front of and towards you, jump over the rope with both feet.
Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.
You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.
Standing with your feet at shoulder-width, toes pointing out, hold a pole/pvc pipe/broomstick in front of you. You can also do this stretch with a towel.
Make sure to brace your core before you lift the pole above your head in an arc motion. Keep the arms completely straight throughout.
Slowly move the pole behind you, focusing the stretch in the shoulders. Hold the stretch for the specified amount of time then slowly return to the starting position.
Primary muscle group(s):
Shoulders
Secondary:
Upper Back & Lower Traps
Standing with a flat back and tight core, raise your arms to the sides.
While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.
Stand tall and place your hands together with your arms extended straight out in front of you.
Keep your arms straight and then move them back as far as you comfortably can. Your palms should face front and you should feel the stretch along your chest.
Return the arms to the starting position, extended in front of you.
After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
