Remember to always warm up and cool down. The Tuesday/Thursday sessions should include a little more time to stretch and work on mobility. Just like anything else, if you are not very flexible in one area, work on it. Spend some more time in areas that are very tight for you. You can also add some core work in the off-day cardio. We also suggest you try getting in some extra core exercises with your off-day cardio. You will benefit just by doing the 5 exercises we have put on the ab page of the Get You In Shape Program for adding Core work to the off-day cardio.
Here is the link to the Boot Camp ABC workout and traveling workouts
Monday – GYIS Session #12
Tuesday 5-10 Minutes of warm up and Core exercises.
Advocare Workout Series – Shred 2
Higher fitness levels – Sprints – 30 seconds hard 2 min rest – 30 minutes
Lower fitness levels – Go at your fast pace for 30 sec. then slow pace for 30 sec>
Total time should be 20-30 minutes
10 minute cool down with plenty of stretching.
Wednesday – GYIS Session #13 –
Thursday – 5-10 Minutes of warm up, 5 min Core exercises, 5 minutes in slow/medium pace1 minute Fast
3 Minutes of rest
6-8 sets for 30 minutes
Advocare Workout Series – Core Stretch
Friday –GYIS Session #14 – Anyone can turn their journals in and this is measurement and picture day.
Saturday – – Monthly 5k is at 8am! Everyone is invited to come out.