1.21 Wednesday | Gym
You don’t need endless cardio. You need smart cardio.
Intervals build fitness faster, save time, and work for every level.
Warm Up
JUMP ROPE
2 minutes
Bodyweight cardio of your choosing.
LEG SWINGS
30 seconds
Big loose swings
REVERSE LUNGE ARM CIRCLES
30 seconds
ADDUCTOR LUNGE
60 seconds
Switch legs halfway
Set 1 — 5X
Note- Perform interval work one after another, this will be 15 minutes of cardio.
EQUIPMENT
TREADMILL
EXERCISES
2 Minutes WALKING
60 seconds JOG
Repeat 5 rounds
WALKING
2 minutes
Anywhere and anyhow. Get your steps in today.
JOG/RUN TREADMILL
60 seconds
Pick a pace that feels challenging. Option to modify by incline walking
Set 2 — 1X
Note- Pick an incline around 10-12% and speed 3.0 or higher and walk for 15 minutes
EQUIPMENT
TREADMILL
EXERCISES
15 Minutes INCLINE WALKING
INCLINE WALKING
15 Minutes
10-12% incline and speed 3.0 or higher
Core Set 3 — 3X
Note- Perform one exercise, Rest 20 seconds after each round.
EQUIPMENT
MAT
AB ROLLER
EXERCISES
5 reps AB ROLL OUT
20 seconds Rest
ab roll out
5 reps
Modification is weighted leg raises lying on your back
Core Circuit 4 — 3X
Note- Perform exercises one after another, slow controlled reps. Rest 60 seconds after each round.
EQUIPMENT
MAT
DUMBBELL
EXERCISES
12 reps ALTERNATING JACKKNIFE
Perform the next two exercises on the Right side of the body
12 reps SIDE PLANK CRUNCH
12 reps SIDE BODY V UPS
Switch to the Left side of the body
60 seconds FOREARM PLANK DUMBBELL SLIDE
60 seconds Rest
ALTERNATING JACKKNIFE
12 reps
Modify by coming up into a crunch
Perform the next two exercise on the right side
SIDE PLANK CRUNCH
12 reps Right side
12 reps Left side
Exhale as you crunch up
SIDE BODY V UPS
12 reps Right side
12 reps Left side
Modify by keeping your legs bent
Perform the next two exercise on the left side
FOREARM PLANK DUMBBELL SLIDE
60 seconds
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