30-Day Fitness Challenge, Day 6: Cardio + Flexibility
Today’s another "rest day," with nothing more than 20 to 30 minutes of cardio and an easy 10-minute stretch. The suggested routine is the same as earlier in the week, so if you want to mix things up, try the option you didn't try the first time around.
Option #1: 30-minute walk/jog circuit
Enjoy 30 total minutes of walking and jogging, alternating between two minutes of walking and one minute of jogging for the full 30 minutes.
Option #2: Home cardio circuit exercises
If you choose option #2, perform each exercise below for 60 seconds, immediately transitioning to the next exercise without rest. Perform four total rounds of the exercises to accumulate 20 minutes of cardio. You can do all four rounds consecutively, or you can break them up into two 10-minute periods. These exercises, when performed without rest, are slightly more intense than the walk/jog series detailed above, which is why the workout is slightly shorter.
Jog in place: just like it sounds, jog in place!
Post-cardio 10-minute stretch
Time to stretch those slowly -- but surely! Definitely surely! -- growing muscles.
Triceps stretch, 30 seconds per side
Shoulder stretch, 30 seconds per side
Chest stretch, 30 seconds per side
Quad stretch, 30 seconds per side
Forward fold, 60 seconds
Hip flexor stretch, 30 seconds per side
Standing calf stretch, 30 seconds per side
Seated hamstring stretch, 30 seconds per side
Supine figure-4 stretch, 30 seconds per side
Butterfly stretch, 60 seconds