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 #1
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.
3-5 minutes warm up at slow pace.
Then – Intervals
4 Rounds
60 seconds @ 90-95% effort
REST 2 or 3 Minutes before starting next Round
after 4 rounds 5 minutes of mobility/stretching
finish with 2 more rounds.
60 seconds @ 90-95% effort
REST 2 or 3 Minutes before starting next Round
You can also look back at other weeks cardio clicking here
5-8 min cool down or static Stretching
Wednesday -Boot Camp #2
Thursday 5-8 min warm up
5-8 minutes of Core work (can be found in the GYIS Program or GYIS workout workbook)
30 Minutes at slow pace
If your slow pace it walking, then do 30 slow/30 fast for 30 minutes
Cool Down Stretch
Friday– Boot Camp #3
Saturday – Boot Camp #4 7am or 8am
