Make sure you take 6-10 minutes to do dynamic stretching (like what we do at the beginning of each boot camp) before starting your cardio. Make sure you take 6-10 minutes to do static stretching at the end of each workout.
Monday – Boot Camp
1 minute walk/4 minutes in medium pace. Depending at what fitness level you are at, you just want to be able to go at a good pace for 4 minutes before you walk. You want to find that pace so you are not back at the walking pace. If you are not jogging yet, you want to walk as fast as you can for 4 minutes before slowing down for 1 minute.
Repeat 30-45 minutes. If you are looking to boost your results, you may want to add some time to your cardio but know that most of your results will be what you are eating and your nutrition.
Wednesday– Boot Camp
Core 1 minute of each – Pillar Bridge, Superman, Reverse Crunches, Bicycle, Kneeling opposites
Sprint (or just fast )
Pick a spot where you can go hard for 20 seconds. Walk back each time which would be your rest and begin again.
Try hitting the same spot (or running the same length) each time.
Get 20-30 minutes of this and rest as needed in between
Friday Boot Camp
Saturday Boot Camp 7am or 8am–