Day 2: Light Endurance
This is an easier day — your goal is to strengthen the lungs and increase blood flow to muscles to speed recovery from yesterday's lifting. Resist the temptation to push or add extra minutes to the workout.
Perform each exercise for 30 seconds; repeat once.
Lift one knee, then the other, as high as you can, staying light on toes. Imagine doing a crunch each time you bring knee toward chest.
Kick one heel, then the other, back toward butt; keep torso upright and shoulders down.
With feet wide and hands in front of you, squat low and shuffle five paces to right, then reverse.
Clap hands at top and slap thighs at bottom to ensure full range of motion.
Choose one of the cardio workouts below. During the first third of the session, go easy; for the second third, crank the intensity up to moderately hard; and for the final third, push it (on a scale from 1 to 10, you should be at 8 or 9). Because different activities require different metabolic demands — rowing is more taxing than cycling, for example — the amount of time you'll work varies by sport.
- Row: 15 minutes
- Swim: 15 minutes
- Run: 30 minutes
- Bike: 60 minutes
Trainer's Note: Hitting the prescribed intensity for this workout is crucial to improving lung capacity and endurance; your effort should feel like a gradual crescendo. Mental cues can be incredibly helpful to dial this in. Try repeating one word in your mind for each section of the workout — "easy," "moderate," "strong." If attention drifts, bring it back by saying the word aloud.