Day 19: It’s Cardio Time!

Before you go though, make sure to check in with yourself and practice your breathing. 

• Practice Check-ins 

• Practice deep breathing

• Track steps

Then, make sure you do your warm-up and cool down.

Here is the warm-up protocol:

• Beginner: Watch this video and practice. Here is the modification option as well.

• Intermediate:

  • Continue to practice your established foam rolling routine.

  • Also, practice your static stretching by watching this video here. 

• Advanced:

  • I want you to continue to practice your established lower body foam rolling routine.

  • Add Level 4 foam rolling to your practice if you haven’t already.

  • Add in your static stretching by watching this video here. 

  • And finally, end with 2 rounds of dynamic stretching, here.

Then get on your shoes and do some CARDIO!

When you are done, follow this cool down protocol.

Beginner:

• Practice your foam rolling by watching the foam rolling video here. Don’t focus on the knots, just do a quick foam roll over the areas of your body.

Intermediate: 

• Practice foam rolling lower body. Don’t focus on the knots, just do a quick foam roll over the areas of your body.

• Next, stretch out using the basics from the static stretching video

• Relax with these final poses: 

Forward fold 
Shoulder opener 
Cat cow 
Child's pose

Advanced: 

• Practice foam rolling upper and lower body

• Add in your favorite static stretches: I recommend reviewing the basics from Level 1

• Relax with these final poses: 

Forward fold 
Shoulder opener 
Cat cow 
Child's pose

Once it’s done, let’s reflect together. How did your first day of cardio training go????

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