Friday Fitness: What an Easy Day Looks Like

If you are pushing yourself during workouts, like many of those seeking military or Special Ops training programs, you need a day off -- or at least an easy day.  Here is a good combination of warmups, cardio events and cooldown stretching that will help you keep moving, work out some soreness and take an easy day just to work off a stressful event or busy week:

Easy day:

• Cardio warmup and stretch PT

• 10-minute warmup jog or bike, elliptical glider, rower (if you need a non-impact day)

Dynamic stretch routine: 

• Butt kickers, Frankenstein walks, side steps, high knees, walking lunges at 10 per leg, side step squats at 10 per side (go slow and stretch with each rep).

• Run, bike, row, elliptical or swim 20-30 minutes for distance. (Remember to stretch.)

Static stretch for 10 minutes: 

Full body, but focus on hamstrings, calves, thighs, the iliotibial band (ITB) and hips if running makes you sore. See this lower back plan for more ideas.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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