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Day Seven.

November 23, 2015

 

One step at a time. One rep at a time.

How goes your journey? You're holding strong to your 30 day committment right? Right.

 

Today's workout will be heavily cariodvascular based. You will get fewer rests than you have to this point, but you will make it through because this is what you have been building towards one step and a time, one rep at a time.
Have fun!

 

 

Warm Up

The easiest way I find to get this circuit done is to set my alarm for 30 second intervals. Then I spend 3 intervals on the skipping portion of the circuit, and one on all the even number exercises in this circuit.

 

1. Skipping x 90 seconds

Whether with a real one or yoru trusty fake rope that you used on day one. Every 30 seconds switch from jumping on both legs to alternating on each leg for 2 hops.

2. Jumping Jacks x 30 seconds

3. Skipping for 90 seconds (same as number 1)

4. Quarter Squats x 30 seconds

5. Skipping for 2 mins (same as number 1)

6. Jogging on the spot x 30 seconds

7. Skipping for 90 seconds (same as number 1)

2-4 Sets with as little rest as possible in between sets.

 

Workout

The easiest way I find to get this circuit done is to set my alarm for 15 second intervals. Then I spend 4 intervals on the lunging portions of the circuit, 4 & 3 on the plank portion and 2o intervals of 15 seconds on the rest of the exercises. 

 

Alternating Lunges Stepping Forwards x 60 seconds*

Plank x 60 seconds

High Knee Running on the spot x 30 seconds

Jogging on the spot x 30 seconds

Alternating Lunges Stepping Backwards x  60 seconds*

Plank x 45 seconds

High Knee Running on the spot x 30 seconds

Jogging on the spot x 30 seconds

2-4 Sets with as little rest as possible in between sets

 

*Modification for the alternating versions of lunges are  static lunges for 30 seconds with the left foot forward then 30 seconds with the right foot forward.

 

Enjoy your workout and your Monday!
M.

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