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recovery

Workout: Recovery and Skill Work

woman swinging a kettlebell in front up to shoulder height

Time: 45 minutes

Equipment Needed: Dumbbells or Kettlebells and a Stopwatch

Recovery days are important. It’s not about kicking a** all of the time, you need to make sure you schedule recovery workouts AND that your workouts are periodized properly.

Warm Up: 5 - 10 minutes

Complete 2 Sets:

Perform the following circuit for 2 total sets.

  • 5 minutes of alternating Turkish Get Up practice (no weight if you are new to this movement - add weight if you’re comfortable with it)

  • 30 seconds Plank

  • 30 seconds Kettlebell or Dumbbell Swings

  • 30 seconds Plank

  • 30 seconds Kettlebell or Dumbbell Swings

  • 60 - 90 seconds Rest

Rest as needed.

Complete 3 Rounds:

  • 30 seconds Hollow Rock

  • 30 seconds Superman

  • 30 seconds Side Plank (right)

  • 30 seconds Side Plank (left)

  • 30 - 60 seconds Rest

½ mile light jog and rest as needed.

Cool Down and Stretch: 15 - 20 minutes

Make sure you cool down WELL… remember, it’s a RECOVERY DAY!

Workout by: Saara Haapanen

Photo Credit: Canva by FatCamera from Getty Images Signature

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