Make sure you take 6-10 minutes to do dynamic stretching (like what we do at the beginning of each boot camp) before starting your cardio. Make sure you take 6-10 minutes to do static stretching at the end of each workout.
One of the options is to add the Advocare Workout DVD into your off-day workouts. They are great workouts and it’s only a 24 minute workout for those with limited time.
So if you have not gotten one yet, here is a link to the Advcoare page to order it or ask one of the trainers to get you one at a fitness session.
Here is the link to the traveling workouts. This includes our Get You In Shape Workouts ABC’s that you can download. It has the video and the printout that you can do anywhere.
Monday Boot Camp #5
5-10 minutes of core work – 1 min each of pillar bridges, kneeling opposites, ankle hugs, supermans, and scissor kicks
30-45 Minutes in SLOW Pace. This is a day just to get the blood flowing and burn some calories. Try to get at least 3 miles in.
5-10 minutes working on mobility/flexibility
Advocare Workout Series – Shred 1
Wednesday GYIS Session #5
Core 1 minute of each – Pillar Bridge, Superman, Reverse Crunches, Bicycle, Kneeling opposites
Your Fast pace – Pick a spot where you can go hard for 20 seconds. Walk back each time which would be your rest and begin again.
Try hitting the same spot (or running the same length) each time.
Do 20-30 minutes of this and rest as needed in between
Advocare Workout Series – Melt 1
Friday GYIS Session #6
Saturday – GYIS Session #7 (7am or 8am)