4.9 Wednesday | Home

You’ve got 45 minutes of LISS of your choosing. This can be outside, walking, biking. Take a class, do yoga move your body in a way that feels good today.

Cardio and Core

WALKING

45 minutes

I like to walk at a 10-12 incline with 3-3.5 speed

Core Circuit 1 — 1X

Note- You’ll perform exercises one after another with little to no rest between movements. Advance this circuit by repeating 2 rounds.

EQUIPMENT
BENCH
MAT
MINIBAND

EXERCISES
60 seconds FEET ELEVATED PLANK
50 reps HOLLOW HOLD FLUTTER KICKS
40 reps SIDE PLANK HIP LIFT (20 reps each side)
30 reps TUCK IN
20 reps SIT UP + TOE TOUCH
Done! Advance by performing 2 rounds.

FEET ELEVATED PLANK

60 seconds

Modify by placing hand on bench vs feet. Or performing on the floor altogether.

hollow hold flutter kicks

50 reps

If breathing is challenging, reset and move back into it

SIDE PLANK HIP LIFT

40 reps (20 each side)

Modify by dropping the bottom knee

tuck in

30 reps

Modify by performing a bird dog or dead bug. Alt legs and arms

SIT UP + TOE TOUCH

20 reps

Modify by performing crunches or bird dogs

Cooldown

DOWN DOG

60 seconds

CAT COW

30 seconds

FIGURE 4

60 seconds (30 each leg)

SIDE BODY