Name: Playbook - Alexander Karpov - Intelligent Mobility & Cardio day 🙏🏻🔥 (PLAY)
Uploaded: 2021-01-18T11:50:06.620Z
Duration: 25 min
Description: Intelligent Mobility & Cardio day 🙏🏻🔥 (PLAY)

active rest day in full force !

Get outside in nature... a forest or a beach or Mountains, or at least a park with lots of nature around! No excuses 🙏🏻

Start off with a dynamic mobility warmup, while getting centered in the NOW. Connect with your breathing, breathe deeply and consciously, over-oxygenate the body (feel the air going right into the muscles, deep tissues and all organs ... HEART , lungs ,brain

Now , to the HIIT 🔥... give it all you got. 5-7 min for this is all you need

Then cool down with slow waking , moving , stretching, allow the heart rate go down.
If you got a pond or ocean next to you - 100% go and immerse yourself ! Otherwise, as soon as you can, get in the cold shower for 5-7 min in order to reduce inflammation and speed up recovery 

The entire workout with warmup , training and cooldown should not take more than 20-25 min 

Enjoy guys , and please tag me in your stories or ig posts @alexander1official 🙏🏻😎

leave your feedback here as well please !
Thanks

Start with high jumping squats 

Then perform few sit-throughs 

Finish off with lizard crawl 

Time yourself, it should take you approximately 1 min to complete 1 round 

Repeat 3 rounds

Functional primal warmup 💪🏼😎

Play (especially in nature) is one of the most important components of happy life ! It promotes longevity, vitality , physical & mental health and its the TRUE MEDICINE for any sort of DEPRESSION ! 
Also it will contribute to a healthier, more cognitively fluid mind , which will make you a more creative individual 🙏🏻

And why to do boring and familiar Cardio on a treadmill, when you can do really fun stuff in nature ... really play with it... in an unexpected manner ! Not only you getting your weekly (health and fitness) promoting Practice in , but you also enjoying yourself and time flies by ... making you feel euphoric and happy !

_________

Do this function circuit on the sand , next to the water! Please do it barefooted and with least amount of clothes possible!

Start with backward running, then side , then swim , then all out SPRINT from the water to the initial position 🔥

WOW , best feeling ever !

Recover for 2-3 min, and repeat again 😜👌🏼

Functional cardio Aka PLAY 💪🏼😎🙏🏻

Make sure to absolutely warmed up prior to doing all our sprints!

I suggest to do them barefoot ed on a soft natural surface like sand or grass !

Time yourself ! Run with proper form AS FAST AS YOU CAN for 10 seconds !

Then rest 50-90 sec. (depending on your personal fitness level) make sure to recover completely and get your heart rate down before you attempt next sprint !

3-5 total sprints for this particular session!

10 second ALL OUT SPRINTS

Do it for 10-20 min total.

Start with 1 min hot , then go right into the cold for 2-3 min.

Repeat 2-3 rounds for enhanced recovery, wellbeing, mood , and immune system support 
👏🏽🙏🏻🙌🏼

Hot water plunge (aka jacuzzi)  🔥into ice cold plunge ❄️ 🥶

Intelligent Mobility & Cardio day 🙏🏻🔥 (PLAY)

Shrey

HIIT cardio (my favorite variations)

Mobility drills for entire body

This was so good Alexander. Did at the beach at 8am. The workout and swim made my day bro!!

Intelligent Mobility & Cardio day 🙏🏻🔥 (PLAY)

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