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Day 3
Cardio - Active Recovery
There are days that I am super sore, or tired, or unmotivated, or a mixture of all of it.
It happens. But once you find consistency, those are just feelings that you learn will come and go, and those days you need to use your routine to just go move.
The quickest way to relieve muscle soreness is to use those muscles lightly. Get the blood moving through your body to flush out those toxins that have built up to create that feeling.
So the days I am not particularly ready to use weights, I walk. I tell myself that I will walk on the treadmill for 5 minutes. Then that 5 minutes turns into 10. And by that time I am feeling so much better that I will usually end up running or picking up some weights.
If you are sore today, that is ok!
Today is a a 30 minute cardio workout to get your heart rate up a little bit and flush out that soreness from your muscles.
If you want to do todays workout outside on your favorite running trail, down your road, or on the local track, go for it!
If you want to go to the gym, pick ANY cardio machine and have fun. This could be done on an elliptical, treadmill, bike, stair stepper, rower - use the method that is calling to you today.
With a 5 minute warm up and a 5 minute cool down, this will only take you 31 minutes and 30 seconds.
Cardio - Active Recovery
Begin the 30 minute cardio workout on a running clock:
Start with 5 minutes at an easy pace to warm up and prepare your body.
Set 1
At 5:00 go at a moderate-fast pace for 30 seconds, directly into a fast pace for 30 seconds, and them back to an easy pace to recover.
You will go through this set 3 times. Then move to set 2.
Set 2
At 9:30 you will hit that moderate-fast pace again but this time it will be for 60 seconds, directly into 30 seconds at a fast pace, then 60 seconds of an easy pace.
You will go through this set 2 times. Then move to set 3.
Set 3
At 14:30 you will hit that moderate-fast pace again but this time it will be for 90 seconds, directly into 30 seconds at a fast pace, then 60 seconds of an easy pace.
You will go through this set 2 times. Then move to set 4.
Set 4
At 20:30 you will hit that moderate-fast pace again but this time it will be back down to 60 seconds, directly into this time 60 seconds at a fast pace, then 60 seconds of an easy pace.
You will go through this set 2 times.
Cool down
At 26:30 you will pick a pace to help you bring your heart rate back down and bring your breathing to a normal cadence. Maybe it’s the same easy pace you were using through the workout, or maybe it is a little slower.
Want More?
There are many free workouts to choose from at workouts.chelseysue.com
And Most of them, if not all, can be modified to use any piece of equipment you have available to you! Switch up your equipment for the same workout and see what a difference each piece makes!
If you are new to working out or it has been a while since you were consistent, start with doing one workout every other day.
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