1.7 Wednesday | Gym

You’ve got 35 minutes of cardio followed by 2 core circuits.
Feel free to adjust the cardio portion as needed.

35 Minutes of Cardio

INCLINE WALKING

35 minutes

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

Core Circuit 1 — 2X

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

EQUIPMENT
MAT
SINGLE DB

EXERCISES
12 reps BIRD DOG (Alt Sides)
60 seconds FOREARM PLANK
12 reps SINGLE LEG JACKKNIFE left side
12 reps SINGLE LEG JACKKNIFE right side
60 seconds Rest. Repeat

BIRD DOG

12 reps Alternating sides

Come to center and switch reaching arm each Rep

FORARM PLANK

60 seconds

SINGLE LEG JACKKNIFE

12 reps each side

Advance by elevating that bottom leg off the floor

Core Circuit 2 — 2X

Note- Perform exercises one after another, slow controlled reps. No rest between rounds.

EQUIPMENT
MAT

EXERCISES
12 reps BEAR HOLD TAPS
12 reps MERMAID LEGS
24 HIP LIFTS
NO Rest. Repeat

BEAR HOLD TAPS

12 slow taps

Modify by holding

MERMAID LEGS

12 reps

Exhale as you drive knees and extend legs up

HIP LIFTS

24 quick reps

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