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Below is a schedule Level I core workout to improve core strength and flexibility for the whole body.
Follow this schedule to stimulate but not overwhelm the immune system.
Cardio & Flexibility
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Core & Cardio
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Cardio & Flexibility
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Core & Cardio
Complete Cardio Workouts at 40-60% of your maximum effort. You may also use your calculated Heart Rate Maximum if known.
Cardiovascular activity includes any continuous activity that raises the heart rate and you break a light sweat. Examples include bike, elliptical, stepper, treadmill, rower, swimming, or light jogging.
Complete Cardio workouts before a flexibility workout, or after a Core Strengthening workout.
Lightly roll 5-10 times on tight areas to increase blood flow.
Stretch tight muscles for 10-30 seconds.
x 30 seconds
x 10 per leg
x 10 per arm
x 10 x 3-second hold
x 10 per arm
x 10 per side
x 30” x 2 sets
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