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 #8
If at gym or outside – 3 Min Slow 2 Min. medium 1 Min Fast. That would be one circuit. You start back over and try to complete 6-8 rounds. .
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 #9
If in a gym Gym – 5-10 Minutes of warm up and Core exercises. 10 Minutes at Medium pace on 1 cardio equipment. Rest for 2 Minutes (STOP). 10 Minutes on another cardio machine at 75% pace. Rest 3 Minutes (Stop). 10 Minutes at 50% pace on another cardio machine. You can either stop there or do one more 10 min
If outside – 50% effort for 30-45 min. s –
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 #10
Saturday – Boot Camp #11 7am or 8am