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
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.
45 Seconds at your slow pace – 15 seconds at your fast pace. If you are just starting, you want to just go at whatever fast pace is for you. It may be walking as fast as you can. If you are already at the running stage, the 15 seconds would be a sprint. Each one would be 1 min long and you would just repeat that for 20-30 minutes.
Can do up to 45 minutes.
You can also look back at other weeks cardio clicking here
5-8 min cool down or static Stretching
Wednesday -Boot Camp
Thursday 5-8 min warm up
5-8 min of core work
Interval Training for Cardio- 3 Min Slow/2 Min Medium/1 min fast
Try to stick to each level
30 min-45 min
Friday– Boot Camp
Saturday – 30 min in medium pace
Again, we recommend you warm up and cool down.