Boot Camp Workouts For Week #4

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Mar 29

Remember to always warm up and cool down. You can also add some core work in the off-day cardio to get more time in.

Monday – Boot Camp #12

Tuesday – 5-8 min warm up
5 – 8 min core work from GYIS Program core page – 1 min each of Pillar Bridges. side pillar, heel taps, slow and Fast bicycles
Interval Training
click to read what interval training is.

3-5 minutes warm up at slow pace.
Then – Intervals
20 Seconds Fast
40 Seconds Slow
Repeat for 20-30 min

You can also look back at other weeks cardioclicking here
5-8 min cool down or static Stretching

Wednesday -Boot Camp #13

Thursday 5-8 min warm up
5-8 minutes of Core work (can be found in the GYIS Program or GYIS workout workbook)

30 Minutes at slow pace
If your slow pace it walking, then do 30 slow/30 fast for 30 minutes

Cool Down Stretch

FridayBoot Camp #14 Measurements.

Saturday – 5k run –
If you are signed up for April or May Cardio Club come out at 8am to get your 5k in.

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