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 #4
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.
Sprints with rest
Pick a distance that it would take you 20-30 seconds to go to. Rest 90 seconds in between. so 2 minutes would be one set or round. Complete at least 15 rounds (or 30 Minutes)
You can also look back at other weeks cardio clicking here
5-8 min cool down or static Stretching
Wednesday -Boot Camp #5
Thursday 5-8 min warm up
5-8 core work.
Try getting 3.1 miles in or a 5k. Since we are together 4 times this week it will be good to just get in a slow jog a decent pace (don’t push it)
You can also just go run/jog for 30 seconds and rest/walk for 30 seconds
Cool Down Stretch
Friday– 1/2 way measurements
Boot Camp #6
Boot Camp #7 7am or 8am