Weekly Workout: What to Do During Your Mobility 'Day Off'

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A Marine recruit swims laps during qualifications.
U.S. Marine Corps Recruit Krissa L. Downing, a recruit with Golf Company, 2nd Recruit Training Battalion, swims laps around the pool during the Water Survival Intermediate Qualification course at Marine Corps Recruit Depot, San Diego, Nov. 24, 2021. (Lance Cpl. Julian Elliott-Drouin/U.S. Marine Corps photo)

After a tough week of training, sometimes you need to take it easy, loosen up tight muscles and joints but still work on some light cardio mixed with mobility and flexibility training. Here is a "Day off" workout you can follow that will make you feel the joints loosen up with some light pool work.

Easy Day Cardio, Stretch and Mobility

Run or bike for 20 minutes or use another non-impact workout method of your choice. It is up to you how you want to get some basic cardio. You can do an easy jog or stick to non-impact options like bike, elliptical or rower for 15-20 minutes.

Then take a few minutes, stretch and top it off with some foam-rolling:

Foam roll

If you have a pool, you also can swim easily for 15-20 minutes.

Here is my favorite way to loosen up:

Tread water for 10 minutes. Work on big scissor kicks, breaststroke kicks and arm range-of-motion strokes (like jumping jacks off the bottom of the pool).

Then, like you do before you run, warm up with a variety of dynamic stretches:

Try all dynamic stretches you do but in the pool in about chest-deep water: butt kickers, Frankenstein walks, high knee lifts, leg swings (front, back, side to side).

This loosens the hips and legs greatly.

Some other very solid ideas can be found on MobilityWOD YouTube Channel.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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