12.31 Wednesday | Home

You’ve got 30 minutes of cardio followed by 2 core circuits.
Feel free to adjust the cardio portion as needed.

30 Minutes of Cardio

INCLINE WALKING

30 minutes

Anywhere and anyhow. Get your 10k steps in today.

Core Circuit 1 — 3X

Note- Perform exercises one after another, slow controlled reps. Rest 60 seconds after each round.

EQUIPMENT
MAT
SINGLE DB

EXERCISES
12 reps TUCK IN
12 reps CRUNCH + LEG RAISES
24 reps RUSSIAN TWIST
60 seconds Rest. Repeat

tuck in

12 reps

CRUNCH + LEG RAISES

12 reps

WEIGHTED RUSSIAN TWIST

24 reps

Advance by elevating your feet.

Core Circuit 2 — 2X

Note- Perform exercises one after another, slow controlled reps. Rest 60 seconds after each round.

EQUIPMENT
MAT

EXERCISES
12 reps SINGLE LEG JACKKNIFE left side
12 reps SINGLE LEG JACKKNIFE right side
24 reps WEIGHTED TABLE TOP CRUNCH
24 HIP LIFTS
60 seconds Rest. Repeat

Single leg jackkife

12 reps each side

Modify by doing Bicycles.

WEIGHTED TABLE TOP CRUNCH

60 seconds

Exhale as you reach up above your knees.

HIP LIFTS

60 seconds

Lift feet straight up, lifting your butt and lower back off the floor. Slowly lower.

Cooldown

DOWN DOG

30 seconds

CAT COW

30 seconds

FIGURE 4

60 seconds (30 each leg)

SIDE BODY

30 seconds