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 #1
Tuesday –5-10 Minutes of warm up and Core exercises.
If in Gym – 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 pace, 1 Minute Medium, 1 Minute Fast
30 -40 Minutes
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 #2
Thursday – 5-10 Minutes of warm up, 5 min Core exercises, 5 minutes in slow/medium pace
20 Minutes of Hill Sprints or going at your hard pace
30 Second Sprints (or hard pace) walk back to start (so your rest should be 60-90 seconds between)
Friday -Boot Camp #3
Saturday – No Boot Camp or Cardio Club – 30 Minutes at a good pace (shoot for in between slow and medium pace)
