Day 3: Cardio (running, elliptical, step aerobics) + stretching

Sport and Health

Day 3: Cardio (running, elliptical trainer, step aerobics) + stretching

Let's start with the third day of training. Recall that today we are waiting for cardio and stretching.


  1. Warm-up (5- 10 minutes)
  2. Cardio (30-40 minutes)
  3. Running
  4. Elliptical trainer
  5. Step aerobics
  6. Stretching (10-15 minutes)
  7. Calves
  8. Highs and Glutes
  9. Step forward with hamstring stretch
  10. li>
  11. Slow Return to Calm (5 minutes)

Warm-up (5-10 minutes)

  • Walking or jogging in place
  • Shoulder and wrist circles
  • Torso twists left and right

Cardio (30-40 minutes)


Run outside or on a treadmill. Start at a slow pace and gradually increase the speed. Then slow down and repeat a few times.

Elliptical Trainer

If you have access to an elliptical trainer, use it for cardio. Adjust the resistance level and pace during your workout.

Step aerobics

If there is a step platform, do step aerobics by performing climbs to the platform with different movement combinations. If you don't have a platform, you can use a small, stable object like a low chair or step.

Stretching (10-15 minutes)

Calf muscles

Stand at arm's length from the wall, put one foot back, toe down. Lean forward on your front leg until you feel a stretch in your calf muscles. Repeat for the other leg.

Hips and buttocks

Sit on the floor, bend one leg at the knee and throw it over the opposite one, put the foot on the floor. Wrap your arms around your knee and pull it towards your chest. Repeat for the other leg.

Step forward while stretching the hamstrings

Step forward with your right foot and lower your left knee to the floor. Lean forward on your right leg until you feel a stretch in the back of your thigh. Repeat for the left leg.

Slow return to a calm state (5 minutes)

  • Take a few deep breaths in and out.
  • Walk in place to lower your heart rate.
  • Repeat the stretch for the major muscle groups.

Congratulations on completing your third day of training! Rest and recover until your next workout. Remember to drink enough water and watch your diet to keep yourself in good shape and achieve your goals. Tomorrow we will have a lower body workout and stretching. Good luck!

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