8.1 Friday | Gym

You’ve got 30 minutes of cardio followed by 2 core circuits.
Feel free to adjust the cardio portion as needed.

30 Minutes of Cardio

LISS cardio of your choosing

30 minutes

Anywhere and anyhow. Get your 10k steps in today.

Get outside and take a walk with the kids.

Core Superset 1 — 4X

Note- You’ll perform exercises one after another. Rest 60 seconds between rounds

EQUIPMENT
MAT

EXERCISES
16 reps TUCK IN
12 reps CRUNCH + LEG RAISES
60 seconds Rest

tuck in

16 reps

Modify by extending the leg out higher vs near to the mat

CRUNCH + LEG RAISES

12 reps

Exhale as you crunch, take an inhale before you lower the legs to the mat. Modify by bending knees and tapping toes

Core Set 2 — 2X

Note- Rest 60 seconds between rounds

EQUIPMENT
MAT

EXERCISES
90 seconds FORARM PLANK HOLD

FOREARM PLANK

90 seconds

MAX EFFORT HOLD!

Cooldown

DOWN DOG

30 seconds

CAT COW

30 seconds

FIGURE 4

60 seconds (30 each leg)

SIDE BODY

30 seconds