11/8- 11/13 CARDIO AND CORE

Level 1 (Advanced)

Warm-up

7 min easy jog then 3 rounds

Plank up-downs x 5 per side

Banded Pass throughs x 10

Banded pull-aparts x 10

Internal and external rotations x 8 in each direction

3-4 rounds of

Knees to Elbows x 10

Burpee to target x 8

Kb kneeling shoulder press x 6 per side

Wall Walks x 4

Nordic Curls x 6

Plate overhead lunges x 8 each leg

Copenhagen Plank x 30 sec per side

Cardio

50.40.30.20.10

cal bike

10.8.6.4.2

squat to overhead

Level 2

Warm-up

7 min easy jog then:3 rounds

Plank up-downs x 5 per side

Banded Pass throughs x 10

Banded pull-apart x 10

Internal and external rotations x 8 in each direction

3 sets of

Stability Ball T,Y and W x 5 each

Burpees x 8

Hamstring Ball roll x 20 total

Dead Hang x 20 sec

Plate overhead lunges x 8 each leg

Side Plank hold x 30 sec per side

Cardio

40.30.20.10

cal bike

10.8.6.4.2

squat to overhead

Level 3

Warm-up:

Foam roll the entire body: calves, quads, IT area, glutes, lats, and upper back.

Inchworms x 5 x 3

Arm circles x 5 in each direction x3

Internal and external rotations x 8 in each direction x 3

Banded Pass thru's x 10 x 3

4 rounds

Supine Bridge Marches x 20

Side planks x 30 sec

Dead Bug x 10 https://www.youtube.com/watch?v=4XLEnwUr1d8

Stability Ball Roll Out x 10

Kneeling single arm shoulder press x 8 per side (keep your elbow close to your side, chest up, core engaged).

Cardio:

Step mill x 1 min

Jog x 1 min

Jacobs ladder or rower x 1 min

Rest 1 min

x 5 rounds - each round increase distance or calories expended.