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.
Personal: 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.
For more information on the REDEMPTION plan including the workout video demonstrations, go to MENSFITNESS.com/Redemption