DAY 2 - TUESDAY
Agenda
Maintain cardiovascular fitness levels
Strengthen core and large muscle groups. Improve coordination, balance, and synchronization of body movements by engaging multiple muscle groups rapidly within session, using the core to stabilize and control the movements.
DYNAMIC WARM-UP
One Arm Swings (Forward and Back)
Arm Swings (Side to Side)
Leg Swings (Forward and Back)
Leg Swings (Side to Side)
Heel to butt kicks (10 each leg)
PART 1 - Cardio
Start with 40 minutes of straight cardio - use either an exercise bike, actual bike, row machine, treadmill, or run outside. Intensity should be as follows:
12 minutes slow to steady, 3 minutes fast, 5 minutes easy (runners may walk), times two
It's important to do the easy, slow, steady, and fast well to work to keep the ratio of intensity levels appropriate.
PART 2 - Strength and Core - Danger Zone Body Workout
Three Rounds of the following with 1 minute rest between rounds:
Five to ten minute cool down walk or easy jog
Static Stretches
Move on to the swim portion
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