3.11 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, for explosive reps. Rest 60 seconds after each round.

EQUIPMENT
MAT
MED BALL

EXERCISES
10 reps MED BALL BIRD DOG PLANK Right Side
10 reps MED BALL BIRD DOG PLANK Left Side
10 reps CRUNCH + LEG RAISES
10 reps SIDE PLANK CRUNCH Right Side
10 reps SIDE PLANK CRUNCH Left Side
10 reps MED BALL OBLIQUE WALL TOSS Right side
10 reps MED BALL OBLIQUE WALL TOSS Left side
60 seconds Rest. Repeat

med ball bird dog plank

10 reps each side

Any ball here will work, weighted or not

CRUNCH + LEG RAISES

10 reps

If your lower back is arching when you lower your legs you are going too low. Master control first

SIDE PLANK CRUNCH

10 reps Right side
10 reps Left side

Modify by dropping you bottom knee to the mat to support the plank

MED BALL OBLIQUE WALL TOSS

10 reps Left side
10 reps Right side

Exhale as you explosively throw the ball.

Cooldown

DOWN DOG

30 seconds

CAT COW

30 seconds

FIGURE 4

60 seconds (30 each leg)

SIDE BODY

30 seconds