Aquachill Workout Plan

Aquachill Workout Plan

Looking for ways to reduce soreness and achiness that don’t involve juggling supplements, powders, and complicated methods?

Nature has held the answer all along: cold exposure.

Cold exposure, particularly cold water immersion, has been gaining popularity for its benefits in reducing inflammation, improving circulation, and promoting recovery. Professional athletes, weekend warriors, and beginners have been rediscovering what the ancients knew so long ago; cold water immersion improves physical performance and recovery. By incorporating cold water immersion into your workout plan, you feel good, experience faster recovery, and unlock better performance.

For a deep dive into the science behind the power of the cold and its impact on physical recovery and performance, take this course by Dr. Susanna Soeberg, world-renowned metabolic scientist. Note that it is not recommended to use cold water immersion immediately after a strength training session so be sure to cold plunge before the session or several hours after.

Here is a basic example of how to incorporate cold water immersion into your workout routine:


Start your week off strong with a 2-3 minute cold water immersion to boost energy, mood, and mindset to help tackle your workout. To capitalize on the energy boost, we prefer a full-body strength training workout that focuses on compound exercises like squats, deadlifts, and bench press. Remember to start with a warm-up of 5-10 minutes of light cardio before moving on to strength training. 


Take a break from high-intensity workouts and focus on yoga or mobility work to improve flexibility and reduce stress. After your session, utilize a 2-3 minute cold water immersion for added stress reduction and reduced inflammation.


Start your morning with a cold plunge or wait until several hours after your strength session. Get back to strength training with an upper body workout that focuses on push exercises like push-ups, dips, and shoulder press. Finish with 30 minutes of high-intensity interval training (HIIT).


Rest day! Take some time to recover and indulge in a 2-3 minute cold water immersion for added recovery benefits.


Again, 2-3 minutes of cold plunge before your workout or several hours after. Can’t skip leg day, so get after lower body strength training by targeting your legs with exercises like lunges, squats, and deadlifts. Follow up with 30 minutes of steady-state cardio.


Get your heart pumping with 45-60 minutes of steady-state cardio. Afterward, indulge in a 2-3 minute cold water immersion to help promote recovery.


Rest and recover with a 2-3 minute cold water immersion to help reduce soreness and improve recovery.

This is just a basic example of an exercise routine that incorporates cold water immersion and you can modify your routine based on your fitness goals and schedule. By incorporating cold water immersion into your routine, you can reduce soreness, improve recovery, and reach your fitness goals faster.

Remember to listen to your body and adjust the workout plan to suit your needs and fitness level. Make sure to consult with a doctor before starting any new workout program, especially if you have any health conditions.

The power of the cold teaches our mind and body that we are capable of more than we know and it is time to discover how. Embrace the cold.

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