Name: Playbook - Alexander Karpov - Primal HIIT & functional mobility work / Active rest day
Uploaded: 2021-01-18T11:45:55.018Z
Duration: 35 min
Description: Primal HIIT & functional mobility work / Active rest day

Shrey

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

Willy

This is what you can call an intense “active rest” day

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. Connect with your breathing, breathe deeply and consciously, over-oxygenate the body (feel the air going right into the muscles, deep tissues and even all organs ... lungs , brain 

...

Now , to the HIIT 🔥🔥🔥 ... give if all you got 12-15 min total max.
...

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 cool down ! 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 25-30 min 

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

leave your feedback here as well please !
Thanks

• Squat as low as you can , stay in that position for few seconds.
• put 1 hand on the opposite ankle, the elbow has to push on the knee of the same side of the hand.
• start reaching the sky with the opposite hand (keep that stretch on the lower back for 5-10 sec)
• slowly switch sides, keep 5-10 sec on the opposite side.
-
Aim to do this practice for 2-3 min nonstop! No need to time it but keep it as a guideline 👌🏼

Outdoor mobility for spine, shoulders and hips

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

“Primal” functional movements flow 💪🏼😎

Just lunge uphill. No complications here

Make sure to keep back straight and land on the foot evenly !

Uphill wide step lunges (body weight)

15 sec. sprint 

Do it either uphill , or as I did here on the incline curve, or just do a basic straight line sprint. 💪🏼🔥😎

If you can do it outdoors - you will 10x the benefits. However I understand, if the weather is not very good and you don’t have a hill or a beach , or a valley in the neighborhood, just do it in the gym on a treadmill, no problem at all. Just make sure to get access to a lot of fresh air and drink lots of water around this workout 💦 🌬

Perform 5-8 all out effort sprints (based on your current fitness level) and based on how you feel today, listening to the body is always the key. No one knows you better than you ! Be aware 🙏🏻  and allow yourself to recover fully in between sprints 

Rest up to 90 sec in between.

Sprint

Get down on your 4 and just start crawling. Keep your body as close to the ground as possible without knees and elbows touching the ground.

You may crawl up and down the hill or just on a plain ground. Be creative, play, imagine you are a wild animal and don’t think anything! Just move , let your playful soul move around 💪🏼😉🙏🏻

Uphill (or plain ground) lizard 🦎 crawl

This is a perfect low impact way of aerobic activity in general, and you can obviously do it in an intense manner as a form of HIIT , however in this workout in particular i suggest to use it as a cool-down)

Just relax in the water, Stretch , move freely and slowly for few minutes!

Primal HIIT & functional mobility work / Active rest day

Community

More workouts from Alexander Karpov