Active Recovery — NATIONAL INSTITUTE OF CALISTHENICS

Focus: Recovery, mobility, and prehabilitation. No intense strength training today – the goal is to promote blood flow, maintain mobility, and allow muscle recovery. This day helps you recharge for the second half of the week and addresses flexibility or minor weaknesses.

Active Recovery:

Perform 30–45 minutes of low-intensity cardio of your choice: brisk walking, easy jogging, swimming, or cycling. Keep effort light (you should be able to hold a conversation). This increases circulation to help flush out metabolic waste and deliver nutrients to muscles without causing further fatigue. For example, a 5 km easy bike ride or a 20-minute swim is ideal.

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