11.6 Wednesday | Gym

Today is Conditioning Cardio and Core. Make adjustments to equipment and work periods as needed. These workout are fun and a great challenge to our cardio vascular health, balance and endurance.

Warm Up

WALKING

10 minutes

Break a little sweat. You’ll need to be fully warmed up for todays workout

ALT. RUNNERS LUNGE

60 seconds Alt legs

deep squat hip & ankle opener

30 seconds

LEG SWINGS

60 seconds Switch halfway

Cardio Circuit 1 — 6X

Note- This portion can be done on any cardio machine of our choosing; a bike, Rower, stair master, elliptical etc. This will take about 27 minutes. Condense as needed

EQUIPMENT
TREADMILL

EXERCISES
60 seconds WALKING
30 seconds SPRINTING
60 seconds WALKING
2 Minutes JOG
Repeat 6 rounds

WALKING

60 seconds

Keep speed at 3 or higher

SPRINTING

30 seconds MAX effort

Option to incline walk, incline jog, or do any form of cardio that will take you to max effort

WALKING

60 seconds Keep speed at 3 or higher

Option to stand on the sides of the treadmill here for a full rest without moving.

JOG

2 Minutes

Moving at a steady surge pace.

i’ll work around a 7

Superset 2 — 3X

Note- Perform exercises back to back with little to no rest between movements. Repeat 3 rounds.

EQUIPMENT
MAT
DUMBBELLS

EXERCISES
20 reps UNSTABLE WEIGHTED JACKKNIFE each
10 reps BEAR CRAWL PULL THROUGH
Rest 60 seconds
Repeat 3 rounds

UNSTABLE WEIGHTED JACKKNIFE

20 reps EACH SIDE

Modify by removing weight and resting the straight leg on the ground

BEAR CRAWL PULL THROUGH

10 reps

Core Set 3 — 3X

Note- Perform 1 exercise with 60 seconds rest between. Weighted leg raises are a great alternative.

EQUIPMENT
AB WHEEL

EXERCISES
10 reps AB ROLL OUT
60 seconds Rest

ab roll out

10 reps

Alternative- Weighted leg raises

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

ALT. RUNNERS LUNGE

60 seconds

PIGEON

60 seconds each leg