Cardio Central

Warm-up:

30 Jumping Jacks

Alt Arm and Leg Raise

1:00 Plank

20 Piri Glute Bridges R

20 Piri Glute Bridges L

Down Dog to Runner’s Lunge & Twist

Complete one of the following options for time-

Option 1 > 3 Months:

Time each exercise individually

1600 m Row

1 Mile Run

500 Single Jump Ropes

100 KB Swings 25/35

100 Situps

Option 2 < 3 Months:

Time each exercise individually

1,000 m Row

800 m Run

500 Single Jump Ropes

100 KB Swings 15/25

100 Situps

Option 3 < 1 Month:

Time each exercise individually

800 m Row

400 m Run

200 Single Jump Ropes

50 KB Swings 10/15

50 Situps

Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch

Resistance Band Chest/Shoulder Mobility

Child's Pose

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