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
If at gym or outside – 1 min at your slow pace, 1 min at your medium, 1 min at your fast pace. That would be one circuit. You start back over at 1 min slow after your first circuit and repeat for 10-15 circuits.
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
Wednesday -Boot Camp
If in a gym 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 outside – 2 min slow, 2 min medium, 1 min FAST- repeat for at least 30 minutes – shoot for 45 min
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
Friday– Boot Camp
Saturday – 3.1 miles – If you want something to do Children’s Medical is having a huge event including a fun run – CLick Here for more information