Equipment Required
Yoga Mat
Yoga Block (Optional)
Zone 2 Cardio
Please complete 20 minutes of Zone 2 Cardio before your mobility training.
What is Zone 2 Cardio?
Zone 2 cardio training is low to moderate intensity aerobic exercise—like a brisk walk, light jog, or steady cycling—that keeps your heart rate in a range where you can still hold a conversation, 60-70% of your maximum heart rate. We do it to build endurance, improve heart health, and support fat metabolism without overtaxing the body. It’s a foundational tool for sustainable fitness and recovery that complements strength training beautifully.
It’s not necessary to track your heart rate, but if you would like to here is how you will do it.
Start with this formula:
220 – your age = estimated max heart rate
Then calculate 60–70% of that number
This is your Zone 2 range.
However, if you are working up a light sweat and still able to hold a conversation, you are probably in Zone 2!
Exercise 1/14
Stand, Eyes Closed (1:00)
Tips:
- Breathe deeply in through the nose and out through the mouth
Exercise 2/14
10 Reach to Sky - Inhale, Forward Fold - Exhale
Tips:
- Roll forward towards the ball of foot and lift the tailbone to the sky
Exercise 3/14
8 Reverse Lunge with Overhead Reach
Tips:
- Tuck hip under and keep spine long as you reach
- 8 reps per side
Exercise 4/14
Low Lunge Pose (0:30)
Tips:
- Tuck hip under and keep spine long as you reach
- Hold for 30 seconds per side
Exercise 5/14
Half Split Pose (0:30)
Tips:
- Keep hips even and reach toes back towards the body, actively lengthening the back of the knee
- Keep spine lengthened to maximize stretch
- If you can't touch the ground, you may place your hands on your yoga blocks on each side of the front leg
- Hold for 30 seconds per side
Exercise 6/14
Table Top Pose (0:20)
Tips:
- Keep neck long and push away from the floor
- Tuck hips under to engage core and hold for 20 seconds
Exercise 7/14
Respiratory Cat Cow (10 Breaths)
Tips:
- Think of connecting head to tailbone in each direction, not crunching, but keeping everything nice and lengthened
- Exhale Cat, Inhale Cow = 1 Rep
Exercise 8/14
Balancing Table - AKA Birddog (0:20)
Tips:
- Engage core
- Push away from the floor and actively reach fingers and heel away from the body
- Keep knee facing towards ground
- Hold 20 seconds per side
Exercise 9/14
All Four Thread the Needle (0:30)
Tips:
- Palm faces up and hips remain forward as you rotate the spine
- Hold for 30 seconds per side
Exercise 10/14
Puppy Dog (0:30)
Tips:
- Try to make a 90-degree angle with your legs as you lift the hips towards the ceiling
- Hold for 30 seconds
Exercise 11/14
Child's Pose (1:00)
Tips:
- Reach fingers out far before stretching back
- Hold for 1 minute
Exercise 12/14
Supine Single Leg Knee Hug (1:00)
Tips:
- Leg on floor stays long
- Keep neck long and shoulders down
- Hold for 1 minute each
Exercise 13/14
Side Lying Pec Stretch (0:45)
Tips:
- Hold for 45 seconds per side
Exercise 14/14
Prone Shavasana (3:00)
Tips:
- Place towel on hips and forehead
- Hold for 3 minutes