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As you learned a couple of days ago, a dynamic warm-up is a great way to get the most out of a workout and boost your overall mobility. But there’s a downside to a great workout: It can make you sore, especially when you haven’t trained regularly for a while, if ever.
This is where a cool-down can really make a difference. Kathleen says adding this simple element to the end of her workouts has helped her recover from hard physical training and rely less on expensive soft tissue work.
Ultimate 30 Day Beginners Guide To Fitness:
Watch The Video – 02:27
Day 6 Challenge
- Perform a full-body workout with a dynamic warm-up.
- Perform a cool-down utilizing three new stretches.
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General warm-up
![Elliptical Trainer]()
![Elliptical Trainer]()
Elliptical Trainer
5 min-
Stretching
![World's Greatest Stretch]()
![World's Greatest Stretch]()
World’s Greatest Stretch
2 sets for 30 seconds each![Lateral Lunge]()
![Lateral Lunge]()
Lateral Lunge
2 sets of 12 reps![Lunge Pass Through]()
![Lunge Pass Through]()
Lunge Pass Through
2 sets of 12 reps-
Resistance Training
![Box Jump (Multiple Response)]()
![Box Jump (Multiple Response)]()
Box Jump (w/ Stabilization)
3 sets of 20 reps![Bodyweight Walking Lunge]()
![Bodyweight Walking Lunge]()
Lunge
3 sets of 20 reps![Plyo Push-up]()
![Plyo Push-up]()
Plyo Push-up
3 sets of 20 reps![Chin-Up]()
![Chin-Up]()
Chin-Up (Assisted)
3 sets of 20 reps-
Cool-down/Stretching
![Kneeling Hip Flexor]()
![Kneeling Hip Flexor]()
Kneeling Hip Flexor/Quad
2 sets for 30 seconds each![Hamstring Stretch]()
![Hamstring Stretch]()
Hamstring Stretch
2 sets for 30 seconds each![Dynamic Chest Stretch]()
![Dynamic Chest Stretch]()
Lats/Chest Stretch
2 sets for 30 seconds each
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