Hi Mike,
I know this is the recovery week, but what exactly should I be doing this week – same level of cardio?
Thanks – see you for phase 4!Mary
Hi Mary,
Great question.
Recovery week is designed to allow your spirit, mind and most important in regards to boot camp, your body, to heal, recover and regenerate so as to return to a stronger and fresher state of being.
I wrote an article about recovery week. To read it click here:
Recovery Week Plan
Perform the following active recovery workouts if you feel:
Beat Up:
S: NO strength
C: (1) WL = 360 female/270 male of total cardio (can be weight bearing and non weight bearing) sprint intervals and non-sprint.
(2) FL = 220-250 females /150-175 males of total cardio (can be weight bearing and non weight bearing) intermittent sports, sprint intervals and non-sprint.
(3) P= ask me
N: Eat lean & clean
Regeneration: Roll, stretch, mobility exercises, movement prep, massage, whirlpools, alternative medicine therapies… x 3.
Semi-Beat Up:
S: 50% total strength volume x 1-3 days (do 50% of a challenge workout or do 50% of week 3 of Workout A, B and/or C from exercise log or 50% of the 4 Week Fat Loss Jump Start Workout);
C: WL = 250 females / 175 males; FL = 190 females / 125 males; P = ask me
N: Eat lean & clean.
R: Roll, stretch, mobility exercises, movement prep, massage, whirlpools, alternative medicine therapies… x 2.
Feel Great:
S: 1-3 days of full strength routines (do full challenge workout or do week 3 of Workout A, B or C from exercise log or full workout of 4 Week Fat Loss Jumpstart);
C: WL = 250 females / 175 males; FL = 190 females / 125 males; P = ask me
N: Eat lean & clean.
R: Roll, stretch, mobility exercises, movement prep, massage, whirlpools, alternative medicine therapies… x 1.
I hope this helps and if you need clarity, just comment below and I’ll answer it for you as best I can.
Your coach,
Mike
