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Wed 4/20/22 Core and Cardio

Happy Wednesday!!! For me, a day dedicated to cardio is not my first choice. Core and cardio day, however, is a necessary evil. Cardio is great for overall health as well as getting to our desired body composition. Let's get it!


With the weather getting nice, feel free to sub the gym cardio option for an outdoor walk, run, bike, or even better... some sprints!


Lower Body Warm-Up (link)

*5-7 minute of dynamic warm-up stretches


Core: 60 seconds each, no rest between:

Hollow Body Rocks

Reverser Plank or Hip Bridge Hold

Metronome

Plank

Superman


15 minute on cardio piece of choice (bike, elliptical, treadmill, or rower)

Repeat this cycle 5 times:

1 minute slow

1 minute medium pace

1 minute as fast as possible

*after you finish the all out minute you immediately go into the slow minute

*if 15 isn't long enough feel fee to go for 18 or 21, etc


Lower Body Cool-Down (link)

*5-7 minute of cool-down stretches


Home/ Travel Option


Use warm-up from above


Core: 60 seconds each, no rest between:

Hollow Body Rocks

Reverser Plank or Hip Bridge Hold

Metronome

Plank

Superman


Great day to take it outside for a jog, walk, bike ride, or some sprints!


-or-


15 AMRAP:

5 Burpees

10 Runners

15 jumping jacks

20 Mountain Climbers

25 Lateral Line Hops


Use the Cool-Down from Above


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