DAY THREE is where we take a little break from the weights to allow for some muscular recovery—but it’s an active break. The focus will be to get in some relatively decent cardio and hit a little bit of abs in between.
This was solely built for two reasons. The first is being able to recover while pushing myself. Second, this routine is centered around my time in the water. I need to work my lungs for bigger surf, and the core work is important for maintaining the ability to surf more powerfully.
Jog/Run for 30-minutes (steady-state)
Complete 3-5 rounds (with zero rest) of the following:
Hip Thrust from the Floor x 8-10 reps
Ab Wheel Roll Out x 8-10 reps
Cable Chops x 8-10 reps (each side)
Side Planks x failure (each side)
7-10 minute cardio intervals
30 second sprint/30 walk or light jog
In week 4 and 5: bump up to 45 minutes of steady-state cardio, and/or another 3-7 minutes of intervals.