### Cardio Recovery & Stretch
Goal: To provide a low-intensity workout focused on recovery, combining light cardio with stretching to enhance circulation, flexibility, and assist in muscle recovery.
Daily Benefits: Engaging in light cardio on recovery days helps to keep the muscles loose, promotes blood flow to assist in tissue repair, and reduces post-exercise stiffness. Combined with stretching, it accelerates the recovery process and improves overall flexibility, reducing the risk of injury.
Light Cardio Session
- Brisk Walk or Light Jog
Instructions: Start with a brisk walk or a light jog, depending on your current fitness level and how your body feels post your last intense workout. The aim is to raise your heart rate gently without adding stress to your muscles.
Equipment used: None
Duration: 15-20 minutes
Muscles worked: Cardiovascular system
Stretching Routine
- Standing Quad Stretch
Instructions: Stand on one leg, pull the other heel towards your glutes, hold your ankle and keep knees together. Hold the stretch before switching legs.
Equipment used: None
Duration: 30 seconds per leg
Muscles worked: Quadriceps - Hamstring Stretch
Instructions: From a standing or seated position, extend one leg out and reach towards your toes, keeping the leg straight. Hold, then switch legs.
Equipment used: None
Duration: 30 seconds per leg
Muscles worked: Hamstrings - Shoulder Stretch
Instructions: Bring your arm across your body, use the other arm to press it towards your chest to stretch the shoulder. Switch arms after holding.
Equipment used: None
Duration: 30 seconds per arm
Muscles worked: Shoulders - Calf Stretch
Instructions: Place your hands on a wall or a stable surface, step one foot back and press the heel down while keeping your leg straight. Lean forward slightly to increase the stretch. Switch legs after holding.
Equipment used: None
Duration: 30 seconds per leg
Muscles worked: Calves
This Cardio Recovery & Stretch routine is designed to help your body relax and recover efficiently, making it an excellent choice for your off days or when you feel the need for a lighter workout to rejuvenate your body and mind.
