INTERMEDIATE ACTIVE RECOVERY DAYS
Moderate-intensity routines designed to build strength, stability, and mobility without overloading the body. These workouts keep you progressing between training days while supporting recovery and performance.
Duration: 8–10 minutes
Overview: This intermediate cardio circuit combines light impact step and march movements with purposeful upper body engagement to boost circulation, mobility, and energy without overwhelming fatigue.
Instructions:
- Complete 2 total rounds
- Perform each movement for 30 seconds
- Rest 15 seconds between movements
Movements:
- Step March Combo: Alternate between 4 high knees in place and 2 lateral steps
- Knee Lifts with Reach: Lift alternating knees while reaching both arms overhead and pulling down
- Lateral Step Squat: Step right, squat, step left, squat—maintain tempo and posture
- High Reach Pull Downs: Step in place while reaching high and pulling arms down toward chest (like lat pulldown)
- Core Taps Standing: Tap opposite hand to opposite knee with light core engagement
Optional Cooldown:
Box Breathing – 1 min cycle: Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
Duration: 8–10 minutes
Overview: This flow focuses on unlocking the hips, spine, and surrounding connective tissue. Great for people who sit a lot or carry tension through the low back and pelvis.
Instructions:
- Complete 2 total rounds
- Hold each movement for 30 seconds per side (when applicable)
- Move slowly, with full breath cycles
Movements:
- 90-90 Hip Switches: Sit with knees bent at 90 degrees, rotate side to side, opening and closing hips
- Elevated Pigeon Hold: Front leg bent in pigeon pose on a low surface (bench or floor), lean forward gently
- Standing Quad Stretch: Pull one foot toward glute, keep knees close, balance upright
- Seated Twist: Sit cross-legged or with extended legs, twist gently to one side while sitting tall
- Wall Slides: Lean against wall, arms in goalpost position, slide arms up and down maintaining contact
Optional Cooldown:
Box Breathing – 1 min cycle: Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
Duration: 8–10 minutes
Overview: This workout targets core and glute engagement with a focus on resisting rotation and controlling movement—ideal for building real-world functional strength.
Instructions:
- Complete 2 total rounds
- Perform each movement for 30 seconds (or per side)
- Control every rep—no bouncing, no speed reps
Movements:
- Side Plank Hold: Elbow under shoulder, straight line from head to heel
- Banded Glute Bridge Pulses: Band above knees, small pulses at top of bridge hold
- Tall Kneel Anti-Rotation Press: Use band or light cable, press straight out and resist rotation
- Fire Hydrants: On all fours, lift one knee out to side without twisting spine
- Plank Shoulder Taps: From a plank, tap opposite shoulder with minimal hip shift
Optional Cooldown:
Box Breathing – 1 min cycle: Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
