1.14 Wednesday | Gym

LISS cardio improves your conditioning and recovery so you can train harder, handle more volume, and keep progressing your weights.

35 Minutes of Cardio

INCLINE WALKING

35 minutes

Anywhere and anyhow. Get your 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 WEIGHTED TABLE TOP CRUNCH
12 reps CRUNCH + LEG RAISES
12 reps DOUBLE TAP BICYCLE CRUNCH
40 reps HOLLOW HOLD FLUTTER KICKS
12 reps FOREARM HIP DIPS
60 seconds Rest. Repeat

WEIGHTED TABLE TOP CRUNCH

12 reps Alternating sides

Come to center and switch reaching arm each Rep

CRUNCH + LEG RAISES

12 reps

DOUBLE TAP BICYCLE CRUNCH

12 reps each side

HOLLOW HOLD FLUTTER KICKS

40 flutters kicks

Count each leg flutter

FOREARM HIP DIPS

12 reps Count each rep

Inhale, drop your hip, exhale as you return to center

Cooldown

DOWN DOG

30 seconds

CAT COW

30 seconds

FIGURE 4

60 seconds (30 each leg)

SIDE BODY

30 seconds