It’s Day five and we are starting to pick up the pace. The goal for the cardio core circuit is to keep moving and find a pace that is challenging for you. It might burn and you will want to quit but that’s your opportunity to push past what you think your limits are. There are times when life is uncomfortable and we think we would feel better right away if we just gave up. But true character and happiness is built by facing fear and overcoming those uncomfortable situations.
Cardio Core Circuit Workout Routines From a Personal Trainer
I’m Trevor, the personal trainer at Morningside Recovery. I will be guiding you through today’s cardio core circuit. It’s great to push yourself, but you should also know your limits. Safety is the most important thing when working out. Always wear closed toed shoes, eat whole/nutritious foods throughout the day, and make sure to stay hydrated! Let’s get started with Day Five of fitness:
Part One: Stretching
Spend 5-10 minutes stretching before jumping into your workout. Stretching increases blood flow to your muscles, decreases your risk of injury, and improves your performance overall. Breathing will help you go further into stretches.
Hip Stretch
- Begin in a lunge position with your back knee on the floor.
- Slowly lean your weight forward until you feel a good stretch in the front of your hip.
- Hold for 30 seconds on each side.
Spiderman Stretch
- Start in the pushup position and bring your right foot to the outside of your right hand.
- Slowly lean forward and try to touch your elbow to the ground.
- Hold for 30 seconds on each side.
Frankenstein Stretch
- Stand with your feet under your hips and your arms extended out in front of you.
- With one leg kick up until your foot hits the opposite hand and repeat on the other side.
- Do 10 repetitions of this stretch on each leg.
Part Two: Strength
Jump Squats
- Perform a squat like we did on Day 3 but now on the way up thrust yourself up and inch or two off the ground and then go directly into another squat.
- Make sure you keep your back flat and engage your core throughout the movement.
- Do 15- 20 reps
Calf Raise
- Place the balls of your feet together on a small plate.
- Slowly press through your calf’s and lift your heels off of the ground and hold for one second at the top of each rep.
- Do three sets of 15-20 reps.
Elevated Lunge
- Place one foot on a place or a ledge that is 1-2 inches off the ground.
- Have your other foot far back enough so when you lunge down your front knee is right over the ankle.
- Press through your glutes and quads of the front leg to come back up.
- Do two sets of 15-20 reps on each side.
Part Three: Cardio
For the conditioning portion of our workout we will be doing a cardio/core circuit! This means you will complete the following movement’s one right after another. The goal is to finish this at a good pace without resting more than you need to. Time to get sweaty!
3 rounds of:
- 5 Burpees
- 30 Russian Twists
- 5 Burpees
- 15 Sit-ups
Fitness at Morningside Recovery
If you’re looking for a place that allows you to start your addiction recovery journey as well as practice healthy life skills, such as working out, then get started with Morningside Recovery today. Morningside Recovery offers premiere physical, mental, and behavioral health services to help you get started on the path to a happier life. We also offer other alternative rehab programs to help with other aspects of our clients’ lives, such as:
To get started with our programs, call us today at 855-631-2135. Addiction treatment is a journey that you can begin today with just a simple phone call.
