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.
To make you accountable – Post to Comments what you did!
Testing – Tabata’s (20 sec. exercise 10 sec rest for 8 rounds/4 min). Total Reps for Pullups, AbMats, AirSquats, & Push Ups
Tuesday – Since most of us will not be out the cold, we are going to program the off-day cardio workouts for working out inside
If at gym – 1 min slow, 1 min medium, 1 min fast for 30-45 minutes on any of the cardio equipment
If at home – 1 minute of jumping jacks 1 min. rest – Repeat for a total of 30 minutes. You can also look back at other weeks cardio clicking here
As Many Reps As Possible in 3 Minutes.
Overhead Squats (hold a broom or stick over your head and do a squat)
Click Here to see how to perform an overhead squat
Rest 2 Minutes
Burpees (Click here to see how to do a burpee)
Rest 2 minutes
That would be 10 Minutes. Repeat 3 rounds
Have a pen handy and write down your total reps each round. Comment on this blog the total reps you got for the 6 sets total.
If in Gym – 5-10 Minutes of warm up and Core exercises. 5 Minutes at Medium pace on 1 cardio equipment. Rest for 2 Minutes (STOP). 5 Minutes on another cardio machine at fast pace. Rest 3 Minutes (Stop). 10 Minutes at slow-medium pace on another cardio machine.
If in Home -5-10 Minutes of warm up and Core exercises.
1 min. Cliff Climbers – high knee raises along with riasing hands in the air. You can do this walking fast or jogging/running. Try bringing knees high every time and reaching high.
Rest 30-60 sec
1 min. Frog Jumps – Bend hips down and try to touch the ground with your fingers (keeping core tight), jump forward while bringing hips and arms up. Land and bring hips and arms back down before jumping backward and bring hips and arms back up again. Step forward and backward as an alternative to jumping
Rest for 30-60 sec
Repeat 2 exercises for 30 minutes
As Many Rounds as Possible in 10 minutes
15 Squat Jumps – pull hips back and explode up either on your toes or jumping.
15 Thrusters (click Here to see how to do thrusters)
15 Mountain Climbers – In plank position with your hands below your shoulders, bring one knee to your elbow. Bring leg back into the plank and switch legs. (do 30 total which would be 15 on each leg.
Core work and cardio work for 15-30 minutes based on what you want to do.