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.
We recommend going 1 min at slow pace, 1 min at your medium pace, and 1 min at your hard pace.
Repeat circuit for 30
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 core work
Try completing 3.1 miles as long as it takes you. This should be a combination of your slow zone and medium zone.
Friday– Boot Camp
Boot Camp 7am or 8am