OPTIONAL cardio
WARM UP: 2.5 min walk
6 intervals, 21 minutes
Interval 1: 1:30 run/2:00 walk
Interval 2: 2:00 run/1:30 walk
Interval 3: 1:00 sprint/2:30 walk
Interval 4: 1:30 run/2:00 walk
Interval 5: 2:00 run/1:30 walk
Interval 6: 1:00 sprint/2:30 walk
COOL DOWN: 2.5 min walk
Exercise Demos
WARM UP FOLLOW ALONG
BIRD DOG
DEAD BUG +/- PLATE
PALLOFF PRESS WITH DB *can use cables if at gym
HEEL TAPS
WOOD CHOPS - can be done with band or DB
REVERSE CRUNCH WITH SLIDERS
