Training is the stimulus; recovery is when you adapt to it. Every Corebound program is designed so that recovery is part of the plan, not an afterthought.
Rest days are scheduled for a reason
Each program has three training days, typically Monday, Wednesday and Friday, with a rest day in between. Some programs suggest optional light activity on a rest day, such as an easy walk or the Calisthenics Mobility & Core session. "Rest" means no hard training, not necessarily lying on the couch: light movement is part of a healthy day under the Canadian 24-Hour Movement Guidelines.
Week 4: lighter on purpose
Every 4-week Corebound cycle ends with an easier week:
- Weights uses a deload week: same exercises, fewer sets and about 80% of your Week 3 weights.
- The other five programs drop back to your Week 1 targets on Monday and Wednesday, then you take the Test Day video on Friday.
A lighter week gives your body a break from progressively harder work, and lets you start the next cycle fresh.
Soreness versus pain
Some muscle soreness for a day or two after a new or harder session is common, especially in the first weeks. The Corebound program guides draw a clear line:
- Effort and muscle burn are normal. Pain is not.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness.
- If a joint is sore, switch to the easier option for that move, and get it checked if it doesn't settle.
The everyday basics
- Sleep: 7 to 9 hours for adults 18–64, on a regular schedule. See Sleep basics.
- Water: Canada's food guide suggests drinking water during and after physical activity, and making water your drink of choice.
- Food: regular meals built on the food guide plate, with a protein food on each one. See Protein and eating basics.
Use the warm-up and cool-down
Every Corebound workout video includes a warm-up and a cool-down of gentle stretches. They're short. Do them anyway: they're the easiest part of the session to skip and the easiest to keep.