Off-day workouts should not be intense. They should not interfere with your recovery from strength sessions.
So what type of activity qualifies? To some degree, it depends on the individual. A fit person may find a 2 or 3 mile run a great option but it would not be a good choice for an exercise newbie.
Walking, biking, dancing, moderately challenging bodyweight circuits, jogging, yoga, playing with your kids/grandkids, hooping, swimming, hiking, etc. would be good options for many people. Listen to your body. Your blood should get pumping a little and you should feel energized. If you are overly fatigued or get sore afterwards, you did too much for off-day activity.
A great choice for off-day movement is a mobility/flexibility circuit. Better flexibility and mobility means improved strength training workouts. And, the movements are not so challenging as to impede recovery from your regular workouts.
If you are a relatively new Body & Soul member, you can always do your warmup circuit on your off-days. If you’re ready for something a little more challenging, give this a try…
Complete this circuit one time through:
- Rocking – 10 reps w/ a 2-3 second pause in the “seated” position
- Lying Hip Bridge – 10-15 reps
- Plank – Hold 30 seconds
- Kneeling Head Nods – 10 reps
- Alt. Side Lunge – 10 reps per side
- Stick Ups – 10 reps
- Cross Crawl – 10-15 reps per side
- Prisoner Stationary Lunge – 10 reps per side
- Spiderman Reach – 5 per side but pause at the end position for 2-3 seconds
- Cherry Pickers – 15 reps