1.30 Friday | Gym
You’ve got explosive sprints and an active recovery walk followed by 2 core circuits.
Feel free to adjust the cardio portion as needed.
Cardio
WALKING
5 minutes
Anywhere and anyhow. Get your 10k steps in today.
LEG SWINGS
60 seconds switch halfway
Big loose swings on each leg
deep squat hip and ankle opener
30 seconds
Gently press into those knees
seated hip openers
30 seconds
Massaging side to side through the movement
REVERSE LUNGE ARM CIRCLES
30 seconds Alt reverse lunges
Step back and drop down into that lunge
Set 1 — 4X
Note- Sprint full out for 30 seconds with 90 seconds after each round.
EQUIPMENT
TREADMILL
EXERCISES
30 seconds Sprint
90 seconds Rest
SPRINT
30 seconds
90 seconds Recovery following
Set 2 — 1X
Note- Walk it out for 30 minutes, Slight incline is optional
EQUIPMENT
TREADMILL
EXERCISES
30 Minutes INCLINE WALKING
INCLINE WALKING
30 minutes
Anywhere and anyhow. Get your 10k steps in today.
Core Circuit 1 — 3X
Note- Perform exercises one after another, slow controlled reps. Rest 60 seconds after each round.
EQUIPMENT
MAT
SINGLE DB
MINIBAND
EXERCISES
12 reps TUCK IN
12 reps CRUNCH + LEG RAISES
12 reps MINIBAND RESISTANCE BICYCLE CRUNCHES Left leg
12 reps MINIBAND RESISTANCE BICYCLE CRUNCHES Right leg
60 seconds Rest. Repeat
tuck in
12 reps
Keep a rounded spine pressing your lower back into the mat
CRUNCH + LEG RAISES
12 reps
If your belly is conning dont go as deep.
MINIBAND RESISTANCE BICYCLE CRUNCHES
12 reps Left leg
12 reps Right leg
Modify by removing the resistance. Exhale as you drive knee to elbow
Core Circuit 2 — 2X
Note- Perform exercises one after another, slow controlled reps. Rest 60 seconds after each round.
EQUIPMENT
MAT
EXERCISES
12 reps SINGLE LEG JACKKNIFE left side
12 reps SINGLE LEG JACKKNIFE right side
16 HIP LIFTS
60 seconds Rest. Repeat
Single leg jackkife
12 reps each side
Modify by removing the weight and bending the non working leg
HIP LIFTS
16 reps
Lift feet straight up, lifting your butt and lower back off the floor. Slowly lower.
Cooldown
DOWN DOG
30 seconds
CAT COW
30 seconds
FIGURE 4
60 seconds (30 each leg)
SIDE BODY
30 seconds