4.18 Friday | Gym

You’ve got 30 minutes of WALKING at a LISS cardio speed followed by an optional 3 Rounds of 100’s on the StairMaster and core.. Feel free to adjust the cardio portion as needed.

Cardio and Core

CARDIO/WALKING

30 minutes

Feel free to alternate between walking, incline walking, jogging.

Optional StairMaster 100’s — 3X

Note- You’ll turn the StairMaster up to max speed and count 100 steps. Rest for a full minute (either stop machine or turn I down very low). Repeat 4 Rounds.

STAIRMASTER100’s

This should be about 50 seconds.

Set speed to Max or whatever speed allows you to jog. Count 100 steps before resting.

Avoid holding hand rails

Circuit 1 — 3X

Note- You’ll perform exercises one after another with little to no rest between movements. Repeat 3 rounds

EQUIPMENT
CABLE
MAT

EXERCISES
20 reps CABLE CRUNCH
10 reps SINGLE LEG JAKKNIFE each side
10 reps DIAMOND SIT UP
Repeat 3 rounds

CABLE CRUNCH

20 reps as heavy as able

single leg jackknife

10 reps each side

Modification- Keeping your bottom leg on the floor

DIAMOND SIT UP

16 reps

Press our feet together and reach your hands over your feet at the top of the movement.

Cooldown

DOWN DOG

30 seconds

CAT COW

30 seconds

FIGURE 4

60 seconds (30 each leg)

SIDE BODY

30 seconds