9.17 Wednesday | Home

If you have access to a treadmill jump over to the gym side of the program for sprints

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Get warm, perform bodyweight movements of your choosing

WALL FACING LEG SWINGS

30 seconds Switch halfway

ALT. RUNNERS LUNGE

30 seconds Alt legs

Feeling a deep stretch in your hips

STAR STRETCH

30 seconds

Exhale as you reach opposite hand to foot, return to standing and repeat.

LISS —1X

Note- Performing LISS cardio as able. I like to take these outside. If you have access to a treadmill feel free to jump over to the gym side.

EQUIPMENT
INDOOR OR OUTDOOR

EXERCISES
35 Minutes INCLINE WALKING

walking

35 Minutes

Get outside

Core Block 1 — 2X

Note- Perform one movement with 30 seconds of rest between rounds.

EQUIPMENT
MAT
DUMBBELL

EXERCISES
10 reps UNSTABLE WEIGHTED JACKKNIFE each leg
30 seconds Rest

UNSTABLE WEIGHTED JACKKNIFE

10 reps each side

Modify by removing weight

Core Block 2— 3X

Note- Perform movements one after another. Rest 30 seconds between rounds.

EQUIPMENT
MAT

EXERCISES
12 reps TUCK IN
20 reps HOLLOW HOLD FLUTTER KICKS
12 reps HIP LIFTS
30 seconds Rest. Repeat

TUCK IN

12 reps

Inhale and lengthen, exhale as you draw knees to chest

Hollow hold Flutter kicks

20 reps

Count each flutter, tight controlled reps. Raise feet higher to modify

hIP LIFTS

12 slow reps

The challenge is in the lower, go slow

Cooldown

DOWN DOG STRETCH

30 seconds

Peddle out your heels before pressing your chest into your thighs on the exhale

PIGEON

30 seconds each leg

Square off that front foot keeping your hips square to the mat as you hinge forward

cat cow

30 seconds

Inhale as you round up, exhale as you press your belly down

FIGURE 4 LEG STRETCH

30 seconds alt legs

Pulling into the leg to deepen the stretch