4.24 Thursday | Home

You’ve got 30 minutes of cardio followed by 2 core circuits.
Feel free to adjust the cardio portion as needed.

30 Minutes of Cardio

CARDIO/WALKING

30 minutes

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

Core Circuit 1 — 3X

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

EQUIPMENT
MAT
SINGLE DB

EXERCISES
14 reps TUCK IN
14 reps CRUNCH + LEG RAISES
28 reps RUSSIAN TWIST
Repeat. No Rest

tuck in

14 reps

CRUNCH + LEG RAISES

14 reps

WEIGHTED RUSSIAN TWIST

28 reps

Advance by elevating your feet.

Core Circuit 2 — 2X

Note- Perform exercises one after another, 60 seconds of slow and focused breathing work with 10 seconds of rest. Rest 30 seconds after each round.

EQUIPMENT
MAT

EXERCISES
60 seconds REVERSE CRUNCH
10 seconds Rest
60 seconds WEIGHTED TABLE TOP CRUNCH
10 seconds Rest
60 seconds HIP LIFTS
30 seconds Rest/Repeat

REV. CRUNCH

60 seconds

Modify by doing Bicycles.

WEIGHTED TABLE TOP CRUNCH

60 seconds

Exhale as you reach up above your knees.

HIP LIFTS

60 seconds

Lift feet straight up, lifting your butt and lower back off the floor. Slowly lower.

Cooldown

DOWN DOG

60 seconds

CAT COW

30 seconds

FIGURE 4

60 seconds (30 each leg)

SIDE BODY

30 seconds