Workout of the Day December 20, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Pick a cardio tool (rower, bike, treadmill)

2 min warm up pace
26 min 30 seconds hard 30 seconds light
2 min cool down

Here, in my opinion is the triage of easier to harder movements. Bike, run then rower. You should push the pace during the 30 seconds of hard then go easier for the 30 seconds of light. If you are on the bike, turn the resistance up a bit for the 30 seconds of hard, then lower the resistance for the 30 seconds of light. Also slow the cadence for the light portions. On the rower, push the pace during the hard, you may want to turn the resistance down on the rower or slow the rate of your pulls or rest with no rowing. The same could be said for the treadmill. The bike is a good challenge.

Part 3

3 sets
30 seconds prone plank, then 30 seconds on each side for a side plank.

Rest as needed between sets. You won't put any extra anatomy on the floor when moving between prone and the side planks.