Workouts for week #2

blog

Dec 04

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. We also suggest you try getting in some extra core exercises in 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.

Monday
– Boot Camp

Tuesday –

If in Gym – 5-10 Minutes of warm up and Core exercises. 5 Minutes at Medium pace on 1 cardio equipment. Rest for 2 Minutes (STOP). 5 Minutes on another cardio machine at fast pace. Rest 3 Minutes (Stop). 10 Minutes at slow-medium pace on another cardio machine.
If outside – 1 Minute at your Slow
If in Home -5-10 Minutes of warm up and Core exercises.
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
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 for 30-60 sec
Repeat 2 exercises for 30 minutes

Wednesday – Boot Camp

Thursday – Sprints or going at your hard pace
30 Second Sprints (or hard pace) Rest 1 minute
30- minutes -45 minutes
1 min. Cliff Climbers – high knee raises along with raising 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

Friday -Boot Camp

Saturday – Boot Camp 7am or 8am