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Recovery Workout

So on days where I don’t feel like doing yoga and my body isn’t really ready to do a full workout, I will do a “Recovery workout.”

These workouts are usually hard but focus more on postural strength and balance then on developing maximal strength or burning a ton of fat. They work on activating all the correct muscles as you work on perfecting form.

These workouts are the prep that most people need to do so that they can move well and really get the most out of their metabolic or strength training workouts.

The recovery workout below can be done on its own or shortened into a warm up for a full body workout day.

The good part about the workout too is that you can easily do it at home with no equipment even when you don’t have much time!

Workout

3-5 rounds of all the exercises below. Perform a 1 minute hold of each exercise. Try not to rest between each exercise. Try only to rest after each round is complete.

Balance on toes (So literally stand up on your toes and hold. If this is easy, balance on your toes on one foot for 30 seconds and then switch to the other foot. Stay as high on your toes as you can and don’t rock to the outside of your foot.)
Squat Hold (Squat down to parallel, not below, and hold. Focus on keeping your chest  up and not leaning forward. Push the butt back and really sit into your heels. This is a great time to really assess and work on your squat form.)
Scapular Hold (So you will “lean” back against the wall with only your elbows touching the wall. The further out you walk your feet away from the wall, the harder the move will be. As you lean back with only your elbows against the wall, you really want to press your chest out and pull your shoulder blades down and together.)

scapular wall hold
High Plank Hold (So hold at the top of the push up from your hands and toes if possible. You can make this easier by doing it from your knees. Make sure to brace your abs by pulling your belly button into your spine and tucking your hips under. Don’t arch your low back or round your upper back. Keep the shoulder blades retracted and everything tight from your shoulders to your core, butt and quads.)
Glute Bridge (Lie on your back with your knees bent and feet flat on the ground. Lift your hips up as high as you can and squeeze your butt cheeks. You shouldn’t feel this in your low back. You should feel it in your glutes and a bit in your hamstrings.)

With all of these moves, you should struggle within the first 20 seconds if you are really challenging yourself. Fight to squeeze as hard as you can as you hold the moves!

15 Minute Workouts

So I stumbled across this 15 minute workout article by Charlotte Andersen  because I saw that Mark’s Daily Apple was included in the list.

It is a whole list of workouts that work your body in under 15 minutes. Some I really like…others not so much.

But the point is…You CAN get in a GREAT WORKOUT even if you only have 15 MINUTES! Sometimes you even get more out of a short workout then you do out of spending hours in the gym…actually I would say more often than not keeping it short and sweet is the way to go! (Definitely not always 15 minutes short, but still…)

Which got me to thinking about some of my favorite 15 minute workouts….or well short workouts at least.

Below I’ve included two different ones both under 30 minutes although I’m not sure exactly how long.

One is a pretty full body cardio blast that is based off of the Training For Warriors Hurricane and the other is a strength training workout that is sure to burn out your legs!

“Hurricane” (This is what the volleyball girls have to suffer through for cardio sometimes)

So below are three different circuits. You will complete three rounds of each circuit before moving on to the next circuit. Your rest between each round of the circuit should be short and no more than the time it took you to complete the round. In between each circuit, take a slightly longer break of about a minute or two.

Circuit 1 x 3 rounds (If doing with a partner alternate who goes.)
Shuttle Run (or Suicide Run…takes about 15-30 seconds to complete)
Forward/Backwards Crawls (length of the longest suicide or shuttle sprint)
Sit Thrus x 10 each side

Circuit 2 x 3 rounds
Shuttle Run
Lateral Crawls (length of the longest suicide or shuttle sprint)
Mt. Climbers x 25 each side

Circuit 3 x 3 rounds
Shuttle Run
Circle Crawls x 5 each way
Single Leg V-ups x 15 each side (So one leg is straight up toward the ceiling while the other is straight out an inch or two off the ground. Crunch up and reach for the toe that is up then lower the upper body down and switch which leg is up and crunch up again with the upper body. Repeat alternating legs until all reps are complete.)

NOTE: Crawls are all table top crawls. When doing circle crawls, pretend your belly button is attached by a string to the ground and you are moving around that point with your hands and your legs.

15 minute Quad focused Blast

Set a timer for 15 minutes and do as many rounds as possible!
Single Leg Squats 8-12 reps each side
Split Squat Jumps 8-12 reps each side
Reverse Sled Drag 50 ft (HEAVY) (If you don’t have a sled back pedal up a hill or back pedal pulling anything heavy!)

To work my quads I prefer to use these compound movements. While they will work other muscles besides my quads, they really are super quad focused and your quads will be toasted by the end of the 15 minutes!

Try to rest only enough so that you can continue completing all of the exercises with good form.

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