Friday Fitness: What an Easy Day Looks Like

Tactical air control party candidates stretch at Moody Air Force Base, Georgia.
Tactical air control party candidates stretch at Moody Air Force Base, Georgia, March 20, 2015. (Airman 1st Class Kathleen D. Bryant/U.S. Air Force photo)

If you are pushing yourself during workouts, like many of those seeking military or Special Ops training programs, you need a day off -- or at least an easy day.  Here is a good combination of warmups, cardio events and cooldown stretching that will help you keep moving, work out some soreness and take an easy day just to work off a stressful event or busy week:

Easy day:

  • Cardio warmup and stretch PT

  • 10-minute warmup jog or bike, elliptical glider, rower (if you need a non-impact day)

Dynamic stretch routine: 

  • Butt kickers, Frankenstein walks, side steps, high knees, walking lunges at 10 per leg, side step squats at 10 per side (go slow and stretch with each rep).

  • Run, bike, row, elliptical or swim 20-30 minutes for distance. (Remember to stretch.)

Static stretch for 10 minutes: 

Full body, but focus on hamstrings, calves, thighs, the iliotibial band (ITB) and hips if running makes you sore. See this lower back plan for more ideas.

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

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