3.20 Friday | 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. Rest 60 seconds after each round.

EQUIPMENT
MAT
DUMBBELL

EXERCISES
12 reps SINGLE LEG JACKKNIFE Right Side
12 reps SINGLE LEG JACKKNIFE Left Side
10 reps CRUNCH + LEG RAISES
12 HIP LIFTS
60 seconds Rest. Repeat

SINGLE LEG JACKKNIFE

12 reps left side
12 reps right side

Exhale as you drive opposite hand to leg

CRUNCH + LEG RAISES

10 reps

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

HIP LIFTS

12 reps

SLOW down! Slow controlled lower

Cooldown

DOWN DOG

30 seconds

CAT COW

30 seconds

FIGURE 4

60 seconds (30 each leg)

SIDE BODY

30 seconds