6.11 Thursday | Gym

Set 1 — 1X

Note- This will be your warm up. You can choose any other cardio equipment of your choosing.

EQUIPMENT
STAIRMASTER

EXERCISES
20 Minutes STAIRMASTER

STAIRMASTER

20 Minutes

Use this time to work out any lingering soreness and get very warm

Circuit 2 — 4X

Note- Perform exercises back to back for 45 seconds of work with 15 seconds of rest between. Select moderate load that makes moving the weight for 45 seconds very challenging.

EQUIPMENT
DUMBBELLS

EXERCISES
45 seconds MINIBAND SQUAT + SIDE STEP
15 seconds Rest
45 seconds PLANK ROW
15 seconds Rest
45 seconds BOX JUMP
15 seconds Rest
45 seconds SUPPORTED HIP LIFT AND LEG RAISES
60 seconds Rest. Repeat

MINIBAND SQUAT + SIDE STEP

45 seconds

Sink down into the squat and press into that mini band

PLANK ROW

45 seconds
I’d use a pair of 25lb DBs

Feet shoulder width or wider apart. Shoulders over wrists

BOX JUMP

45 seconds

Option to step up and down if needing to modify

SUPPORTED HIP LIFT & LEG RAISES

45 seconds

Use your weights or support you as you lift your hips. Slowly lower.

Set 3 — 4X

Note- Work at max effort for 30 seconds followed by a 30 second recovery. Repeat for 4 rounds. Option to swap out movement for any exercise that gets your heart rate high.

EQUIPMENT
BOX

EXERCISES
30 seconds BURPEE
30 seconds Rest
Repeat 5 rounds

BURPEE

30 seconds Work
30 seconds Rest

Modify any high heart rate exercise desired

Cooldown

DOWN DOG

30 seconds

Peddle out your heels and hamstrings

runners lunge flow

30 seconds

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

STANDING QUAD STRETCH

30 seconds Alt legs