8.13 Wednesday | Home

You’ve got 32 minutes of cardio followed by 1 core circuit.
Feel free to adjust the cardio portion as needed.

Warm up

sTAR STRETCH

30 seconds

Inhale as you come to standing, exhale as you reach opposite hand to leg

wall facing leg swing

30 seconds

Big loose swings

SEATED HIP OPENERS WARM UP 90/90

30 seconds

Working back and forth in each direction

ALT RUNNERS LUNGE STRETCH

30 seconds

Switching legs

Cardio Set 1 — 8X

Instead of one steady speed we are working intervals today. This set up will keep your heart rate elevated but still gives your legs a break. Great for both beginners and advanced runners. Set your own pace for the jog.

jog

2 Minutes

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

Get outside and take the kids

walking

2 Minutes

This should feel like a recovery allowing you to run for 2 minutes following

Core Circuit 2 — 4X

Note- You’ll perform exercises one after another. Rest 30 seconds between rounds

EQUIPMENT
MAT
WEIGHTS

EXERCISES
12 reps WEIGHTED LEG RAISES
12 reps DIAMOND SIT UP
12 reps WEIGHTED DEAD BUG
30 seconds Rest

WEIGHTED LEG RAISES

12 reps

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

DIAMOND SIT UP

12 reps

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

WEIGHTED DEAD BUG

12 reps

Light weights, weights are optional

Cooldown

DOWN DOG

30 seconds

CAT COW

30 seconds

FIGURE 4

60 seconds (30 each leg)

SIDE BODY

30 seconds