Bodyweight

Day 12 - Low Intensity Cardio/ Core

Complete 40 to 60 minutes of low-intensity steady-state training.
This could be walking, jogging, swimming, hiking, biking, rowing, yoga, elliptical, treadmill, etc.

The goal is to be consistent over a long period of time during the entire duration of the workout. You want to try and stay approximately 50 to 70 percent of your maximum heart rate for a stead state period. You should be able to carry an easy conversation with someone rather than getting your heart rate up too high.

Core circuit:

30 sec work: 30 sec rest

1. Bear Walk (knees bent at 90 degree angle)
2. Russian Twist
3. Hand to Elbow Plank

Repeat 2 to 4 times

Bear Walks

30 Secs

1. Begin on the ground with your hands and knees in the quadruped stance
2. Your knees and feet should be hip wish apart and your hands shoulder width
3. Brace your core and lift your knees of the ground so that your shins run parallel to the floor.
4. Walk your left hand and left foot to right right, followed by your left hand and right foot.
5. Continue to move side to side until the set is complete.

Russian Twists

30 Secs

1. Start in a plank position, with your wrist under your shoulders and your feet hip -width apart.
2. Bend your left arm, place your left elbow on the mat and then bed your right arm and place your right elbow on the mat.
3. Place your left hand on the mat, straighten your left arm and then place your right hand on the mat and straighten your right arm.

Switch sides and repeat this up and down movement until the set is complete.

hand to elbow planks

30 Secs

1. Start in a plank position, with your wrist under your shoulders and your feet hip -width apart.
2. Bend your left arm, place your left elbow on the mat and then bed your right arm and place your right elbow on the mat.
3. Place your left hand on the mat, straighten your left arm and then place your right hand on the mat and straighten your right arm.

Switch sides and repeat this up and down movement until the set is complete.