Today is the last post for our month of #MoringsideFitness, and today I challenge you to get outside and use your fitness in recovery. When we get in the routine of working out we can easily get comfortable, but calm seas never made a skilled sailor. Play a sport, ride your bike, or try something new like rock climbing! The point is for you to take the hard work you have put in to being physically fit and apply it to new life experiences!
Daily Workouts By A Personal Trainer for Fitness in Recovery
I’m Trevor, the personal trainer at Morningside Recovery. We’ve completed 20 workouts. If you’re just getting started, this is the perfect guide to build fitness in recovery.
Safety
It is always a good idea to workout with a partner. Having someone to spot you during exercises will not only help prevent any possible injury but having a partner can be a great motivator. Do not workout with your ego! It is important to push yourself but you must know your limits. Always wear closed toed shoes, use clips when lifting, and make sure you are staying hydrated!
Nutrition
Your diet will be a major factor in obtaining your goals. Try your best to stay away from too much sugar and other junk foods. It is suggested to eat a protein rich meal after working out. During the day eat whole/nutritious foods that will aid on your journey to a healthy lifestyle!
When to Rest
During fitness in recovery, there are five workouts posted each week. It is recommended that you follow the schedule below to allow your body optimal rest. Rest days don’t mean that you should sit on the couch all day and watch sitcom marathons. Get outside and be active! Just stay out of the gym and don’t stress your body too much. If you are sore from a workout you can foam roll, get a massage, take an Epsom salt bath, etc… All of these things will aid in muscle recovery.
Morningside Fitness Calendar
Week One – Body Wakeup
Focus: Working basic movements and getting your body moving.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Upper Body Mobility – Push Ups, Body Weight Rows, Burpees | Low Body Mobility – Squats, Lunges, and Step Ups | Core Stability – Yoga Poses, Russian Twists, Mountain Climbers, Bicycles | Rest Day | Upper Body Mobility – Push Up + Mountain Climber, Overhead Tricep Extension, Resistance Training | Low Body Mobility – Jump Squats, Calf Raise, Elevated Lunge, Cardio/Core Circuit | Rest Day |
Week Two – Intro To Resistance Training
Focus: How adding weight can maximize results.
Bench Press, Incline Dumbbell Press, Cable FlySquat, Lunge, Reverse Plank, Row Variations, Rest Day, Shoulder Press, Arnold Press, Upright Row, Pushdowns, Kickbacks, Curls, Rest Day
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|
Week Three – Adding New Skills
Focus: Challenging yourself to try new things and increase your heart rate.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Plyo Push Ups, Incline Bench Press, Dumbbell Flys, Circuit Training | Squat Jumps, Box Jumps, Deadlifts | Pull Ups, Incline Rows, Bat Wings, Jump Rope | Rest Day | Dumbbell Thrusters, Single-Arm Lateral Raises, Wall Balls | Skull Crusher, Hollow Hold, Superman Hold | Rest Day |
Week Four – Putting It All Together
Focus: Testing your limits and setting new goals.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Upper Body Movements with Active Rest Sets | Low Body Movements with Active Rest Sets | Whole Body Circuits including multiple thresholds | Rest Day | Upper Body Exercises and High Intensity Core Stability | Get outside and use your fitness | Rest Day |
Life After Morningside Recovery
Fitness in recovery is one of the healthy coping mechanisms for after you leave Morningside Recovery. It’ll help you stay fit, prevent relapse, and promote a healthy mentality. After completing our rehab programs, you’re also free to participate in our aftercare program or alumni program for extra support. Call us today to learn more about our programs at 855-631-2135.
