1.21 Wednesday | Home

You don’t need endless cardio. You need smart cardio. If you have access to a treadmill go to the Gym side. 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 — 4X

Note- Perform each movement for 40 seconds of work with 20 seconds rest. Rest 60 seconds rest between rounds. Repeat 4 rounds.

EQUIPMENT
TREADMILL

EXERCISES
40 seconds SQUAT CLEAN & PRESS
20 seconds rest
40 seconds MINIBAND REVERSE LUNGE + KICKBACK Right leg
20 seconds rest
40 seconds MINIBAND REVERSE LUNGE + KICKBACK Left leg
20 seconds rest
40 seconds PLANK SNAP + BICEP CURL
20 seconds
40 seconds JUMP ROPE
60 seconds rest
Repeat 4 rounds

squat clean & press

40 seconds

Holding a single DB with moderate load. Working the full 40 seconds

MINIBAND REVERSE LUNGE + KICK BACK

40 seconds Left leg
40 seconds Right leg

Miniband is optional

PLANK SNAP + BICEP CURL

40 seconds

If this bothers your lower back come to standing when doing the bicep curl

JUMP ROPE

40 seconds

Jogging in place or performing jumping jacks

Core Set 3 — 3X

Note- Perform one exercise, Rest 30 seconds after each round.

EQUIPMENT
MAT
DUMBBELLS

EXERCISES
12 reps WEIGHTED LEG RAISES CORE
30 seconds Rest

WEIGHTED LEG RAISES

12 reps

Option to hold a pair of a single DB

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