My favourite cool down of all is the full body cool down. Take care of your body, and your body will take care of you. Spend 12 minutes bring yourself back to a resting state by following this cool down. You winner.
Cardio – Running
2 min
It's only 2 minutes, no records need to be set. Jog at a very slow and consistent pace.
Backward Camel Stretch
1 sets
12 reps
Each rep is 1 flexion and 1 extension. Take your time.
Cobra Abdominal Stretch
1 sets
30 secs
A perfect stretch to follow, the cobra. Keep your legs nice and flat on the floor.
Hamstring Stretch
1 sets
30 secs
Move you chest toward your knee, spend 30 seconds on each leg.
Overhead Triceps Stretch
1 sets
30 secs
30 seconds per arm, you're almost done!
Lunge Stretch
1 sets
30 secs
Try to push your arms nice and high and your legs nice and low. 30 seconds per leg is ideal.
Broomstick Stretch
1 sets
45 secs
Another great use of a broomstick!
Side Lying Quad Stretch
1 sets
30 secs
Give that quad a nice old pull to relieve it of any built up lactic acid.
Cardio - Walking
2 min
Your victory walk has arrived at the perfect time. Give yourself a little shake, and get outta here!
Full Body Cool-Down
9 min
·
9 exercises
My favourite cool down of all is the full body cool down. Take care of your body, and your body will take care of you. Spend 12 minutes bring yourself back to a resting state by following this cool down. You winner.
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Position yourself on the Cross Trainer by stepping up onto the pedals. Keep your chest up and back straight. Extend your arms to grab the moving poles on each side. Before beginning to move, make sure you are in a comfortable position that allows for full range of motion.
Begin by moving the left foot forward as you pull the moving pole with the right hand. Now move through and step forward with the right as you pull with the left hand.
Continue this back and forth motion. Adjust the resistance level to provide yourself with more of a challenge.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs
Adjust your bike seat so that you can comfortably lean forward with a flat back to reach the handlebar. When sitting on the bike, focus on tightening the core. This includes your abs as well as lower back. This will help you lean forward.
Begin on a higher gear speed as a warm-up. Push all the way through the entire pedal rotation. Be sure to focus the tension on the quadriceps and calves.
Move the gear into the larger, more difficult ones. Again, use a full range of motion and focus the tension of the leg muscles.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Backward Camel Stretch
1 sets
12 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Each rep is 1 flexion and 1 extension. Take your time.
Begin by standing tall with a tight core and looking straight ahead. Keep your chest up as you step forward with your right foot into a lunge position.
Lower the left knee to the ground. Extend the right knee forward.
Clasp your hands together and push them straight overhead. You’ll primarily feel the stretch in your hamstrings and hip flexors. Hold for 20 to 30 seconds then switch sides.
Standing with your feet at shoulder-width, toes pointing out, hold a pole/pvc pipe/broomstick in front of you. You can also do this stretch with a towel.
Make sure to brace your core before you lift the pole above your head in an arc motion. Keep the arms completely straight throughout.
Slowly move the pole behind you, focusing the stretch in the shoulders. Hold the stretch for the specified amount of time then slowly return to the starting position.
Primary muscle group(s):
Shoulders
Secondary:
Upper Back & Lower Traps
Standing with a flat back and tight core, raise your arms to the sides.
While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.
Side Lying Quad Stretch
1 sets
30 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Give that quad a nice old pull to relieve it of any built up lactic acid.
After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.