Home Upper Body Circuit Workout
Do all in a row. Take a 2-3 minute rest after the last set. Repeat circuit 4 times.
Home Lower Body Circuit Workout
Do all in a row. Take a 2-3 minute rest after the last set. Repeat circuit 4 times.
Home Cardio Workout
Do all in a row. Take a 2-3 minute rest after the last set. Repeat circuit 4 times.
Home Core Workout
Do all in a row. Take a 2-3 minute rest after the last set. Repeat circuit 4 times.
SMR- Foam Roller or Lacrosse Ball
*Do each muscle individually looking for sore spots. When you find a sore spot, it is more than likely tissue that is scarred or adhered to other tissue, focus on it for about 30 seconds and move on to a different sore spot. Drink plenty of water while and after doing this because it can have similar effects to getting a massage in regards to toxins being released from the tissue.
Dynamic Stretching
Do about 30-45 seconds of each movement. Do before you perform any exercise or activity at a high intensity.
Static Stretching
Hold each specific stretch for about 30 seconds, take a brief pause and do it for another 30 seconds. Move on to the next stretch. Do after intense bouts of exercise.