Dynamic Warm Up
The warm-up is one of the most important parts of a workout. It gets your body warmed up and ready to move in a safe way! Our warm-up for this challenge is fun and works on flexibility! Let’s get started start with week 1:WEEK 1
Dynamic Warm up for Week 1 will include: Foam Rolling- Hamstrings and lower body. Foam rolling focusing on hamstrings, quadriceps, glutes, hip flexors, and calves. Foam Rolling: Making sure to foam roll your entire lower body. We start with hamstrings, then quads, glutes, and calves. Cardiovascular Exercises: Treadmill: We are starting our first week off with the treadmill! Which is a great piece of equipment to use for your first week of your challenge!! The treadmill is great because you can start out walking or running depending on your level of endurance and how comfortable you feel. Let’s start with 2 sets of 10 rounds Each round will consist of incline at level 2 at a speed of 5WEEK 2
Dynamic Warm up for Week 2 will include: Foam Rolling- Hamstrings and lower body. Foam rolling focusing on hamstrings, quadriceps, glutes, hip flexors, and calves. Foam Rolling: Making sure to foam roll your entire lower body. We start with hamstrings, then quads, glutes, and calves. Cardiovascular Exercises: Stairmaster: For week 2 we want to start to increase the challenge and build endurance. So for that we will start the Stairmaster and this challenge will be longer and harder. For this, we will start with an 8-minute warm-up at any speed on the Stairmaster. 6 rounds of 5 minutes on and 2 minutes off in between at a speed of 5 Cool down: 5 minutes at a level 2WEEK 3
Dynamic Warm up for Week 3 will include: Foam Rolling- Hamstrings and lower body. Foam rolling focusing on hamstrings, quadriceps, glutes, hip flexors, and calves. Foam Rolling: Making sure to foam roll your entire lower body. We start with hamstrings, then quads, glutes, and calves. Cardiovascular Exercises: Treadmill: We are back to the treadmill this time notching it up just a little! We are going to increase our incline and our speed. Warm up: 8 minutes at speed 3 10 rounds of 2 minutes on and 1 minute off at speed 5 incline 6% Cool down: 5 minutes at speed 2WEEK 4
Dynamic Warm up for Week 4 will include: Foam Rolling- Hamstrings and lower body. Foam rolling focusing on hamstrings, quadriceps, glutes, hip flexors, and calves. Foam Rolling: Making sure to foam roll your entire lower body. We start with hamstrings, then quads, glutes, and calves. Cardiovascular Exercises: Stairmaster: For the Stairmaster this week let’s try changing up the speed and intervals! We are going to be increasing the speed and lowering the time off in between reps. Warm up: 8 minutes at speed 3 10 rounds of 3 minutes on and 1 minute off at speed 6-8(whatever is comfortable for you) Cool down: 5 minutes at speed 2 (* * *)And that's it!
These workouts are super fun but challenging! CONGRATS YOU FINISHED YOUR December CHALLENGE!! You should be stronger and overall more comfortable with doing cardio. You should be so proud of yourself!! You got through four weeks of consistent cardio workouts and that’s not easy!! That means you are stronger and able to complete any cardiovascular movement no problem! Just because this challenge is over, doesn’t mean your fitness journey should stop here! Continue the December challenge into the next month; don’t stop working on cardio just because the month is over! Keep working on cardio even try adding it every time you workout. Take advantage of your new knowledge on cardio and keep doing it every day!Thanks for reading our latest blog. Now head over to LiveWell360.com and get 20% off ALL ORDERS $50 with the code 20OFF!