Day 2: Glutes & Jump Squat Circuit (35 min)
35m
This is a glutes circuit that is interspersed with squat jumps x 20: (short and sweet) but intense! In between squat jumps, expect exercises for the Glutes Maximus, and the "deep six" gluteal muscles involved in hip rotation and abduction: Wide legged squats, "clamshells" lunge variations and side lunges.
A reminder that these classes are intense right outta the gate, with minimal warm-up.
For add-ons today and for the shorter circuits that last between 20-35 min, I recommend that you also add on:
- Brisk walk or for nerds: your 10,000 steps (average one hour or so)
- Treadmill on incline of 2-4 (30 min)
- Jog, bike, elliptical (20 min to start).
Restorative add-on today:
Do this class in the studio: https://mccabedigitalstudio.vhx.tv/videos/a-448
A reminder to not hurt yourself!
Use running shoes, safe wide open space, MODIFY by going slower or doing less reps.
Breathe in through your nose, and out your mouth if
Drink water while practicing.
Eat well and sleep well.
If you are someone who needs to eat in the morning EAT! Do not starve or deprive your body.
For intermittent fasting - (compressing your "eating window") all this means is a blocked window where you're staying hydrated but not eating. Most people find eating between 12pm-8pm is the easiest window to commit to.
I am currently not intermittent fasting (compressing your "eating window" during this series, but it has been argued to be productive for many things - here is an interesting input of data on metabolic health, flexibility, cognition and glucose/insulin levels: