Session 24 of 24
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Day 27 – Core and Cardio

KaLinda May 11, 2022

Dynamic Warm Up

Repeat 2 times – 30 seconds per move

Butt Kickers

Frankensteins

Hamstring Scoops

Quad Pulls

Knee Pulls

Spiderman Stretch with Rotation

Glute Bridges (Double Leg)

Glute Bridges (Single Leg)

Day 27 Demonstration Video - Lower Body

Each circuit is divided into 4 exercises.

Complete all exercises back to back before taking a full 90 rest.

Repeat each circuit 3 times before moving on to the next circuit.

Pick a resistance weight that challenges you within the given repetitions.

The last few reps of your strength exercises should be extremely challenging to complete.

Circuit 1

Pike Plank – 15 Reps

Jumping Jacks – 60 Seconds (Gym = 60 Seconds on Elliptical)

Mountain Climbers – 20 Reps

Alternating High Knees – 60 Seconds (Gym = 60 Seconds on Elliptical)

Circuit 2

Rotation Plank – 15 Reps

Running Man – 60 Seconds (Gym = 60 Seconds on Elliptical)

Spiderman Plank – 20 Reps

Alternating High Knees – 60 Seconds (Gym = 60 Seconds on Elliptical)

Circuit 3

Reverse Crunch – 20 Reps

Fake Jump Rope – 60 Seconds (Gym = 60 Seconds on Elliptical)

Clap Crunch – 20 Reps

Running Man – 60 Seconds (Gym = 60 Seconds on Elliptical)

Foam Rolling and Stretching

After your workout, foam roll for 10 minutes and stretch your lower body for 20 minutes. This will help to decrease DOMS (Delayed Onset Muscle Soreness). Use videos below as a guide.