2.26 Thursday | Gym

Discipline is showing up on the days you don’t feel like it.
Be disciplined today.

Warm up

JUMP ROPE

3 minutes

Perform any cardio of your choosing

WALKOUT

30 seconds

ALT RUNNERS LUNGE STRETCH

30 seconds Alt legs

deep squat + hamstring stretch

30 seconds

Cardio Superset 1 — 8X

Note- For this conditioning work you’ll do 2 minutes of Walking followed by 2 minutes of jogging. You’ll repeat this series 8 rounds for a total of 32 minutes

EQUIPMENT
TREADMILL

EXERCISES
2 minutes WALKING
2 minutes JOG/RUN TREADMILL
Repeat 8X

WALKING

2 minutes

Option to perform this section on a bike or stair master

JOG/RUN TREADMILL

2 minutes

Option to perform this section on a bike or stairmaster

Ab Set 2 — 3X

Note- This is to be slow and controlled. Rest 30 seconds, repeat 3 rounds.

EQUIPMENT
MAT

EXERCISES
10 reps BLACK WIDOW KNEE DRIVE each side
30 seconds Rest

BLACK WIDOW KNEE DRIVE CORE

10 reps Left leg
10 reps Right leg

Inhale round up, exhale as you come back to neutral.

Giant Core Circuit 3 — 3X

Note- Perform exercises back to back with little rest between movements. Rest 60 seances between rounds. Repeat 3 rounds.

EQUIPMENT
MAT
DUMBBELL

EXERCISES
12 reps RUNNING LEGS
12 reps WEIGHTED SINGLE LEG JACKKNIFE Left Side
12 reps WEIGHTED SINGLE LEG JACKKNIFE Right Side
20 reps WEIGHTED CRUNCH TOE REACH
60 seconds Rest. Repeat

RUNNING LEGS

12 reps

Slowly lower before extending your legs out. Modify by sending your legs up higher or bending them

WEIGHTED SINGLE LEG JACKKNIFE

12 reps each side

Exhale as you reach wide to the side.

WEIGHTED CRUNCH TOE REACH

20 reps

Quick reps

Cooldown

FIGURE 4

60 seconds Alt legs

As you pull that leg in gently allow that elbow to push the opposite leg out.

ALT. RUNNERS LUNGE

30 seconds Alt legs

DEEP SQUAT HIP AND ANKLE OPENER

30 seconds

STANDING QUAD STRETCH

60 seconds Alt. legs