3.11 Wednesday | Home

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. Walk outside

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 PLANK BIRD DOG Right Side
10 reps PLANK BIRD DOG 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

PLANK bird dog

10 reps each side

Exhale as you drive opposite knee to elbow

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

1:2 KNEELING WOOD CHOP

10 reps Left side
10 reps Right side

Exhale as you twist and rotate through the hips

Cooldown

DOWN DOG

30 seconds

CAT COW

30 seconds

FIGURE 4

60 seconds (30 each leg)

SIDE BODY

30 seconds