Summer Soccer Training Packet - Day 43

Monday:

> Take your resting heart rate

Warm up - 5 to 10 mins

The video provided is a 6min warmup program by Coach Angel Zamora

> Take your heart rate

After warmup you should be in Zone 1: Warm-Up

Part 1 - Cardio 45mins

This is a 45 minute full body low impact cardio workout session by Grow with Jo.

> Take your heart rate

After cardio you should be in Zone 3: Aerobic or Zone 4: Anaerobic

Part 2 - Core Strength Training

This is a core workout from Ashley Conrad's Clutch Life Trainer

> Take your heart rate

After care work you should be in Zone 3: Aerobic

Part 3 - Yoga

This gentle and relaxing full body yoga class will take you through mindful movement meant to support your physical + mental healthy by reducing stress.

> Take your heart rate

After yoga you should be in Zone 2: Fat-Burning

Journal Entry #43: Find the nutritional values of the food and drink you ate yesterday

Today you will use the menu above (even if that is not what you are planing to eat) and find the total Calories, Protein, Fat and Carbohydrates of that meal. Then you will find how many calories you burned doing the above activities (Link to the page that has the calulations) Then you will add your Basal Metabolic Rate. Add burned Calories from fitness (if you did extra add that as well) add your BMR and subtract the food calories and see if you are at a Caloric Surplus, Caloric Maintenance or Caloric Deficit?