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!
*5-7 minute of dynamic warm-up stretches
Core: 60 seconds each, no rest between:
Reverser Plank or Hip Bridge Hold
Plank
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
*5-7 minute of cool-down stretches
Home/ Travel Option
Use warm-up from above
Core: 60 seconds each, no rest between:
Reverser Plank or Hip Bridge Hold
Plank
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
Use the Cool-Down from Above