4.22 Wednesday | Gym

You’ve got 35 minutes of Low Intensity Steady State cardio. This can be walking, incline walking, jogging or doing any form of cardio of your choosing.

Cardio and Core

stairmaster

35 minutes

Set at a speed that you are able to maintain. Should feel fairly easy for the first 10 minutes

Core Circuit 1 — 3X

Note- You’ll perform exercises one after another with little to no rest between movements. Repeat 2 rounds

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12 reps WEIGHTED LEG RAISES
14 reps DOUBLE TAP BICYCLE CRUNCH
10 reps SEATED AB CIRCLES
Repeat

weighted leg raises

12 reps as heavy as able
I’ll hold a pair of 25-30lb DBs

DOUBLE TAP BICYCLE CRUNCH

14 reps

Modification- Reach for toes, exhale as you reach up, inhale as you lower.

SEATED AB CIRCLES

10 reps Alt. directions

Modify by handing your legs and making smaller circles with your knees

Core Circuit 2 — 3X

Note- You’ll perform exercises one after another with little to no rest between movements. Repeat 3 rounds

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
16 reps WEIGHTED CRUNCH TOE REACH
16 reps FOREARM HIP DIPS
Repeat

WEIGHTED CRUNCH TOE REACH

16 reps

Modification- Remove weight and bend legs

FOREARM HIP DIPS

16 reps

Modify by holding plank for 40 seconds

Cooldown

DOWN DOG

60 seconds

CAT COW

30 seconds

FIGURE 4

60 seconds (30 each leg)

SIDE BODY