You hit the gym hard and wake up the next day with that painful yet feel-good soreness all over your body. But back to your regular scheduled workout, you go. So how do you stay on track with your fitness goals while you’re sore as hell? We tapped one of Kourt’s trainers, Joel Bouraïma, aka Coach Joe, to share the rotation he does with her when she’s feeling tight from a previous workout.
“The goal with this session is really to loosen up the sore muscles. Each combination is one cardio move and one bodyweight or lightweight move. First, start with a warm-up, such as 5 to 10 minutes on a cardio machine. Then use a roller foam and/or a lacrosse ball to release the muscular tension, and stay a little bit longer on the sore areas. I recommend three to five rounds depending on your level, and it’s up to you whether to do all the sets of the same exercise at once or more like a circuit. Kourt can do all four in a row, and that will be one round,” he shares. Learn the moves below.
COMBO 1: Battling Rope and 10 Push-ups
COMBO 2: 10 Deadlifts Alt Squats and 10 Ball Slams
COMBO 3: 30 Side Steps (on the Bosu or on the floor) and 10 Shoulder Taps Plank Moves (left/right is one rep)
COMBO 4: 10 Mountain Climbers (left/right is one rep) and Shadow Boxing with Light Weight (3 to 5 lbs)
Battling Rope and 10 Push-ups
10 Deadlifts Alt Squats and 10 Ball Slams
30 Side Steps (on the Bosu or on the floor) and 10 Shoulder Taps Plank Moves (left/right is one rep)
10 Mountain Climbers (left/right is one rep) and Shadow Boxing with Light Weight (3 to 5 lbs)