Workout for Cadio Days

hot workout bod

Cardio: Run on the treadmill for 30 mins.  Start off running at a fast jog for five minutes.  After those five minutes start alternating every 3 minutes between fast incline walks and sprints.  If you are pushing yourself with this routine and going fast, you should get in about 2 and a half miles.

Legs and Glutes:

10 glute kickback raises on 3 angles: outside, straight back, and slightly inside

15 front lunges each leg holding a medicine ball (vary weight to increase or decrease intensity)

15 glute bridges: you can push yourself and do the bridges one legged to increase intensity

15 squats with medicine ball

15 plie squats with medicine ball


20 reverse cruches

20 second plank sequence: push up plank feet together, push up plank feet apart, elbow plank, elbow plank bringing right leg in, elbow plank bringing left leg in, elbow plank brining right leg out, elbow plank bringing right leg out

10 side plank sweep throughs each side

1 min hollow hold

30 second hollow hold while rocking

30 lemon squeezers

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