Bodyweight

Day 19 - 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, etc…

Core Circuit: 3 Rounds

1. Mountain Climbers: Tri-plane movement - 10, 10, 10 (frontal plane, sagittal, and transverse)
2. Ankle Tap Pushups - 10 reps
3. Inch worms - 10 reps
4. Dead Bug - 10 reps

Mountain Climbers

10 Reps of Each - Frontal Plane, Sagittal, Transverse

1. For this exercise you will be performing 10 reps in three different directions. First start from a high plank position with your hands stacked directly under your shoulders.
2. For the first movement, drive one knee forward toward your chest while engaging your abs and continue alternating until you reach a total of 10 reps. This comes out to 5 reps each side. (right knee to right elbow and left knee to left elbow).
3. Second movement you will be stepping out to the side just outside shoulder width completing all 10 reps. This comes out to 5 reps each in both directions.
4. Thirdly, you will be driving your right knee to left elbow alternating left knee to right elbow.
5. Congratulations you completed all three movements.

Ankle tap pushups

10 Reps Each Arm

1. Start in a push up position, with your hands under your shoulders and your legs extended back
2. Start bending your elbows and lower your chest until its just above the floor.
3. As you push back to the starting position, lift your hips, and touch your left ankle with your right hand.
4. Return to the push up position and repeat on the opposite side
5. Keep alternating sides until the set is complete.

Inch Worms

10 Reps

1. Begin standing at the back edge of your mat
2. Hinge your body forward and walk your hands out in front of you along the floor, keeping your feet in place
3. Continue walking your arms out to a plank position. To make this more challenging you can walk your arms out past the plank position, engaging your core.
4. Start walking your feet toward your hands in small steps.

Dead bug

10 Reps

1. Lie on your back and extend your arms and legs toward the ceiling.
2. Lower your right leg and extend your left arm behind your head.
3. Return to the starting position and repeat with the opposite arm and leg.
4. Keep switching sides until the set is complete.
5. It is important to remember when doing the dead bug exercise to keep your lower back flat against the floor to avoid placing too much stress on your back. Secondly we want to keep your abdominal muscles tight throughout the movement.