This week we are going HAM on the cardio portion. These will be tough. Or let me rephrase that, these should be quite fucking challenging. If you're not questioning me, your existence, or whether you can finish, then I'd say you have some extra effort to give- that is unless of course you are bleeding in which case your body may be telling you to chill and then I'd want you to do just that...chill....still ski or move your body, but at a more chill effort.
CARDIO
10 x 350 with 1:15 rest in between
Rest 3 min
100 box jumps for time OR 50 step ups per leg for time. MOVE!
CORE
Perform the following three movements for 30-45 seconds each. You'll likely want to rest about 1 minute in between rounds. Repeat for 3-4 rounds. Slow, mindful, controlled movements.
Lying Leg Lowers
Single Leg Bridge with Knee to Chest (30-45 sec per side- will get your booty too!!)
Side to Side Hollow Rolls
MOBILITY
As always, this has been sped up so that I don't bore you yet can provide an example of what the following movements are. Follow along at your own pace:
Cat Cow
Pedaling Down Dog
Forward Fold Wrist Taps
Wide Legged Forward Fold with Twist
Wide Legged Forward Fold Spinal Waves
Lizard or Runners Lunge
Add in a Twist
Downdog
Switch Sides
Frog
Cobra
Cobra with Shoulder Dips
Supported Upward Dog, Tented Finger Tips, Wide Stance
Psoas Release with Orb
Hamstring Release/Stretch with a Band
Savasana