Some days you just wake up SORE. In my case, that happens more often than I wish it would. At least it used to, when I played rugby. I was sore after every practice, game, fitness session… Just 24/7 it seemed! But just because we were sore didn’t mean that we could always rest. We trained up to 5 days a week, not including gym and running sessions. The day after a game we would do these recovery runs which everyone loved. It was about a one hour light jog, and every five minutes we would stop and stretch a different body part. Those were one of my favorite things to do as a team.
This workout is loosely based around those recovery runs. Rather than stretches we have some very simple, basic, body weight exercises. And rather than 5 minutes of light jogging we have a slow run between two ‘cones’ or waterbottles that are set up. I like doing this workout after a heavy week of lifting, or if I am more sore than normal when I wake up. It’s good to get the blood flowing and to flush the lactic acid, but not too hard that it’s unappealing.
Here is the breakdown:
1A: Light Jog/Run: Set up cones about 20-30 meters apart. You are going to begin each exercise with running between these cones. Don’t worry – i’m not talking sprints! Just to get your heart rate up a little, and to get the blood warmed up. Start at one cone and jog up, and then back pedal back, making sure you’re looking behind you so you don’t fall! Easy peasy – just once both directions.
1B: Jumping Jacks (30 reps): Everyone knows how to do jumping jacks.. right?! I’ve been doing these since I was a kid! Start with your feet together and hands by your side. Jump your feet out at the same time, while bringing your hands up and over your head. Repeat for 30 reps, going faster if you want to make it tougher
2A: Light Jog/Run
2B: Body Weight Squats (15 Reps): Start with your feet shoulder width apart keeping your knees inline with your toes. Squat down, flexing at the hips and the knees, going slightly lower than 90 degrees. Push through your heels and stand up. If you want to make this harder, you can add a little jump in between each squat.
3A: Light Jog/Run
3B: Plank Shoulder Taps (15 Reps/Side): Start in a plank position with your hands directly beneath your shoulders and butt flat. Tensing your core muscles, lift up your right hand and tap the front of the left shoulder (opposite hand to shoulder). Bring it back down to starting position and repeat on the other side. This is one rep. Be sure that when you lift your hand to not let your hips swing to the side. Keep your entire body parallel with the ground. It is important to keep your core muscles engaged so you can help stabilize yourself.
4A: Light Jog/Run
4B: Crunches: Lie on your back with your knees bent, and feet flat on the ground. Using your core, lift your shoulders off the ground coming up so that your torso makes a 45 degree angle with your upper legs. Come back down to starting position and repeat. If you find that your feet are coming off the ground, or you are using your arms to swing your torso up, just do small crunches instead.
5A: Light Jog/Run
5B: Tuck Jumps: This is the tough one and the last exercise! Start by bending slightly at the knees and hips, so you get a little bit of momentum. Jump up, and as you jump, lift your legs so that your knees are coming up to your chest. Land softly, with a slight bend in your knees. Between every jump, swing your arms behind your body so that you are getting more power for each rep. If you can’t do them one after the other, take a 2-3 second break between each one. If you can’t bring your knees up to your belly button height, just jump straight into the air instead.
Repeat this entire circuit TWICE with a 3 minute break in between sets. Let me know what you think of it in the comment section below!