Today we'll need another day to do some recovery work, therefore we'll stick to some cardio and ab work today.
The daily workout
We begin with 15 - 30 minutes of running on the treadmill.
Then we follow the running with 3 sets of 10 - 20 hanging knee raises/leg raises.
Lastly, we'll do 3 sets of 10 - 20 laying leg raises.
Take 1 minute of rest between each set of ab exercises.
The necessary stretching
In addition I performed a 10 minute leg stretching session at the end of this workout. I suggest you do the same. My hamstrings are always tight so that regular stretching is really important for me to remain mobile and flexible.
I started off by with the standing hamstring and calf stretch.
2 * 30 seconds per leg (2 minutes total)
Which I followed with the hurdler stretch.
2 * 30 seconds per leg. (2 minutes total)
Then I did both legs at the same time for 1 minute in total.
Lastly, I did the reclined hamstring stretch for 2 times 30 seconds per leg with the help of a deuserband.
The gym where I train provides its own deuserband (= an elastic for stretching or assisted training), however I also have my own. If you consider buying some check out this set of 4 deuserbands. They are fairly cheap, come with a life-time warranty and are excellent for stretching.
This workout should take you 25-40 minutes.
The stretching should take you 10 - 15 minutes.
That's the short and fantastic work out of today :)
Hope you are feeling great,
your exercise man.