Remember to always warm up and cool down. The Tuesday/Thursday sessions should include a little more time to stretch and work on mobility. Just like anything else, if you are not very flexible in one area, work on it. Spend more time in areas that are very tight for you. You can add some core work in the off-day cardio. We 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 #4
Tuesday –5-10 Minutes of warm up and Core exercises.
If in Gym –
1 Minute slow 1 minute fast pace for 10 min on 1 cardio equipment.
Rest for 3 Minutes (STOP – You can stretch or walk around as you rest).
1 slow 1 fast on another cardio machine at fast pace.
Rest 3 Minutes (Stop – you can stetch or walk around as you rest).
10 Minutes at medium pace on another cardio machine.
If outside –
3 Minute at Slow pace, 2 Min Medium, 1 Minute Fast
30 -40 Minutes
You can also hop on a bike and get some intervals on the bike.
If in Home -5-10 Minutes of warm up and Core exercises.
30 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
30 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 for 30-60 sec
Repeat 2 exercises for 30 minutes
You can also pick 5 or so exercises if you would rather do 5 instead of 2. The idea is that you do 30 seconds at a higher pace and rest in between.
Wednesday – Boot Camp #5
5-10 Minutes of warm up
5 min Core exercises,
5 minutes in slow/medium pace
10-15 Minutes of Hills (find a hill close by)
30 Second Sprints (or hard pace) walk back to start (so your rest should be 60-90 seconds between)
10 Minutes to stretch!!!
Friday -1/2 Way Measurements
Boot Camp #6
Saturday – Boot Camp #7 7am or 8m