Your Industrial Fitness Workout Beachin' Challenge - Day 9 Virginia Chere Lucett
Cool Down Cardio
End of Circuit x3
Sets Reps
1 2 3 4
Weight
Notes
• A cool down allows you some time to reduce your heart rate and core temperature and helps to start the process of recovery. • Perform a 5 minute cool down at a slow pace, using controlled breathing.
SET 1 TIME: 0:05:00
5 6
Hamstrings Stretch
Stretch
Calves
SET 1 SET 1 • Stand upright, bracing 1 - Stand upright with your TIME: 0:00:30 Hold each stretch for at LEAST TIME: 0:00:30 yourself against a wall or solid 30 seconds arms by your sides. 30 seconds! support with your back leg 2 - Bend forward at the waist, straight and your front leg lowering your hands toward slightly bent at the knee. the floor, or as far down as 1 - Keeping your back foot flat possible. on the floor, lean your weight • Keep your legs straight and forward and push into your do not bounce. back heel. • Perform on one side, then switch to the other side. Alternate sides with each rep. This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
Hold each stretch for AT LEAST
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printed 05/14/14 11:03PM Page 3 of 4