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After two days of crushing your workouts, it’s time to take a day of active rest. Day 3 is dedicated towards your choice of recovery.
Note from Aipa: It’s important to know when to stop and let your body rest. Remember, you body grows and repairs when you rest. Too many people forget how important rest is. They think that you have to be in the gym or working out every day in order achieve results. If you are busting your ass in the gym, you must take measures to rest or else your results and training motivation will be short-lived.
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Ideas for Recovery
- Get a Massage
- Do Mobility and Foam Rolling
- Perform light cardio
- Do steady state cardio for 30-45 minutes
- Intervals on Bike, Rower Machine, Elliptical, Treadmill
- 5 minutes Warm-up
- 10 minutes of 30 seconds high intensity, 30 seconds slow
- 5-10 minutes cool down
- Total of 15-20 minute workout
- Take a walk on the beach
- Light Bodyweight Circuit:
- Air Squats x 10
- Push up x 10
- Prone Y-Ws x 10 (no weight)
- Jumping Jacks x 30
- Founders x 10/10
- Do 3-4 rounds with no rest
Keep in mind that during recovery days, you don’t want to total fatigue yourself. You want to get the blood flowing and your muscles loosened up. Make sure you a hydrating and taking care of your nutrition.
