The Recovery Workout for When You Still Want to Be Active On Your Rest Day
Your body needs rest days—but that doesn't mean you need to sit on the couch.
Rest days are important. They give you a necessary mental and physical break (and can help you get the most out of your workouts). But that doesn't mean you should spend every rest day tending to your Netflix queue. (That's right-rest days shouldn't be spent on your butt.) Light exercise is perfectly fine and even helps you to recover faster. This workout from Barry's Bootcamp and Nike master trainer Rebecca Kennedy is full of active recovery moves that will help you stay active while still giving your muscles the chance to repair themselves. You can practice these moves when you need a break from intense workouts without the risk of overdoing it.
How it works: Do 5 to 10 reps of each move. Do 1 set.
You'll need: A kettlebell, a plyometric box, step, or bench, and a set of dumbbells
A. Stand on a plyometric box, step, or bench, holding a kettlebell in both hands in front of hips, palms facing thighs.
B. Tuck chin to chest, then slowly roll down through spine, bringing kettlebell toward the floor.
C. Slowly reverse movement and repeat.
Squat with Hip Opener
A. Stand with feet wider than hip-width apart and toes pointing slightly out. Lower into a deep squat to start.
B. Press elbows into insides of thighs, just above knees. Keeping feet flat on the floor, push knees outward with elbows, then release to return to starting position.
Reverse Grip Row in Split Stance
A. Stand with left foot flat on the floor slightly in front of right foot, both knees slightly bent and right heel lifted. Hold dumbbells in front of legs, palms facing forward, torso hinged forward to start.
B. Row dumbbells up toward ribs.
C. Slowly lower dumbbells to return to starting position.
Reverse Lunge to Knee Hug
A. Stand with feet together and arms by sides.
B. Step right leg back into a lunge, lowering until front thigh is parallel to the floor.
C. Press into front foot to stand, shifting weight onto the left leg while lifting right leg and hugging knee to chest.
D. Step back with right foot to return to lunge and begin the next rep. Do 5 to 10 reps, then repeat on the other side.
Push-Up to T-Spine Rotation
A. Start in high plank position. Do a push-up.
B. Lift left arm toward the ceiling while rotating torso to the left, keeping toes on the floor.
C. Return to starting position, then repeat on the other side. That's 1 rep.
Deadlift with Rotation
A. Stand with feet hip-width apart and hands behind head, elbows pointing out.
B. With knees slightly bent and a straight back, hinge at the hips to lower torso until it's parallel to the floor.
B. Return to starting, and raise right knee while twisting torso to the right, reaching right knee toward left elbow. Do 5 to 10 reps, then repeat on the other side.