Warm Up
Day 3 Demonstration Video - Core and Cardio
Perform each circuit 3-4 times
Rest for 30 seconds in between sets
Circuit 1
Pistol Crunches – 20 reps
Pilates Crunch (Alternating Legs) – 20 Reps
Quick Feet – 60 Seconds
Circuit 2
Mountain Climbers – 20 Reps
Elbow Plank Pike – 20 Reps
Jump Rope – 60 Seconds
Circuit 3
Bird Dog Alternating – 20 Reps per leg
Elbow Plank Jacks – 20 Reps
Quick Feet – 60 Seconds
AT HOME Bonus Cardio
Repeat 5 Times / Plyo Circuit
Jump Rope – 45 Seconds
Quick Feet – 30 Seconds
Jog in Place – 60 Seconds
AT GYM Bonus Cardio
20 Minutes / Moderate to High Intensity
Choose from one of the following:
Treadmill
Elliptical
Stair Master
Spinning Bike