Bodyweight

Day 9 - High Intensity cardio/ core

30 seconds of running followed by 30 seconds of complete rest = 1 round.

Complete 10 rounds. This can be done on a treadmill, stair stepper, outside at the park, track, or a neighborhood street. The speed should be challenging but make sure to keep proper running form. If you are performing this on a treadmill feel free to incline to about 10% grade.

Core circuit: 3 Rounds

• Side plank (20 second each side)
• Russian twist (20 reps each side is 1 rep)
• Side plank hip lifts (10 reps each side)
• Lying leg raise to pulse up (10 reps)

Side plank

20 Sec Each Side

1. Lie on your side with your body fully extended.
2. Lift your body off the ground and balance your weight between the forearm and the side of the foot.
3. Keep your body in a straight line and hold for 20 secs each side.
4. Change sides and repeat.

Russian Twist

10 Reps Each Side

1. Lie down with your legs bent at the knees
2. Elevate your upper body so that it creates a V shape with your thighs.
3. Twist your torso to the right, and then reverse the motion, twisting it to the left.
4. Repeat this movement until the set is complete.

Side Plank Hip Lifts

10 Reps Each Side

1. Start in a side plank position, with your shoulder over your elbow and your body in a straight line.
2. Bring your hip down, without letting it touch the floor, and then bring it back up to the side plank position.
3. Repeat and switch sides.

Lying Leg Raise to Hip up

10 Reps

1. Lie on your back, lift your legs and place your hands under your tailbone.
2. Lift your hips and hold.
3. Lower your hips and gently lower your legs. Once your back starts coming off the ground creating space between the floor and your back return to the starting position.
4. Repeat until set is complete.