Week 1 Day 3

 Recovery Day/Abs

Printable Day 3 workout

The theme for recovery day is: "Carry On"

 Put your feet on the ground and "Carry On".  Listen to the song and let go.  Let go of your fears, stress, and doubts.  Your workout is your time.  This is your therapy, let it be a form of release from your crazy world.  

If you're lost and alone
Or you're sinking like a stone
Carry on
May your past be the sound
Of your feet upon the ground
Carry on

Carry on, carry on 

 Feeling Sore?   

I bet by now you feel like there is no way you can sit, let alone do another cardio circuit challenge.  Be at ease!  This is a short workout and a stretch day.  That doesn't mean you don't have to do it, because you do!  It it important to get your heart rate up and stretch out your sore muscles.  Here is an article that explains the benefits of stretching and recovery throughout your training week.

This day would be a great day to go to a yoga class at your gym.  If you can't do a yoga class do this challenge either at the gym or at home.

The Challenge 

10 min of your choice of warm up activity.  Just get your heart rate up and start to sweat.

ABS:

1 min plank

3 sets of 16 Bicycle abs

click here for demo

1 min plank

ABC abs

10 min stretch routine.  Click here for the stretching challenge.  Please do not skip this! It is so important to incorporate stretching into your training plan.

Good work today!  Get some rest, drink water, eat healthy, because tomorrow you are going to have to dig deep and BRING IT.

Work out guide

Plank

Beginners Plank

ABC Abs

Explanation for ABC abs.  Lie on your back, lift your legs just as the picture demonstrates.  If you are a beginner, bend your knees,  and lay there with your legs in the air and write the alphabet all in capitol letters with your feet.  A B C D E.....Y Z.  This seems cheesy, but you will be sore from it!  It works all areas of your abs.

Note:  Make sure you email us with any questions, concerns and/or suggestions that you may have.