Spring Break 2018

Actualize Sports & Fitness is closed every year during the week of Spring Break for local students.  This April 2-7 we are closed, but we’re not going to leave you hanging!

We’ve compiled the following resources to encourage and equip you during your week away from Actualize.

Training & Recovery

For those who have participated in the last three months of Transformation training, don’t be afraid to take the week off from resistance training. Some of the best progress is made when we do less after a period of high intensity training. We’re not suggesting doing nothing, so here are some ideas:

  • Click here to read about the power of de-loading.
  • Self-Myofascial Release
  • The Great Eight Static Stretches
  • Jonzing for a strength training workout?! We get it, sometimes it’s hard to de-load because you just love training and being active. Here are some options:
    • High Intensity Interval Training (HIIT): whether at home doing the bodyweight movements you’ve learned at Actualize, on a stationary biker or rower, or on a treadmill or local track, use HIIT to increase your workload capacity, fitness and fat loss. Click here for a simple yet effective protocol.
    • No equipment, no problem workout you can do from home 3x during your week off from Actualize. Conduct 3 sets of the following movements:
      • Bodyweight Bulgarian Split Squat (10-15 reps/side)
      • 30s Rest
      • T-Push Up (As Many Reps As Possible)
      • 30s Rest
      • Walking Lunge OR Step Up (10-15 reps/side)
      • 30s Rest
      • Pull Up OR DB Bent Over Row (10-15 reps)
      • 30s Rest
      • Plank Varieties – Prone, Side, Supine (As Long As Possible)
      • 30s Rest
      • Finisher: Reverse Lunge (10 reps/side) into Cycle Jumps (10 reps/side) into Jump Squats (10 reps) into Burpess w/Push Up (10 reps)
      • 120s Rest
        • If you do not know these movements, a Google search with provide several videos of these basic movements.
    • Get recreational! Go for a hike, walk the loop, hit the slopes, check out the new rock climbing wall, drop into a yoga session!

Nutrition

Thanks for the honor of doing life and fitness with you! We’ll see you April 8th!

The Actualize Staff

Actualize Your Purpose & Potential