Cardio interval exercise C Walk/ Recover R Strength interval exercise S Cardio intervals 1 circuit 1. Skip Recover 2.

er 2. Side shuffle Recover 3. Lunge with twist Recover 4. Lateral hop Recover 5. Curb climb Recover Strength intervals 1 circuit 1. Pushup 2. Standing bird dog 3. Burpee 4. Curb squat with side leg press 5. Side T plank Week 1-2 C - Each for 30 seconds, R 30 seconds. Complete circuit 2 times = 10 minutes S - Each for 30 seconds, R 30 seconds. Complete circuit 4 times = 20 minutes Weeks 3-4 C Each for 60 seconds, R 60 seconds. Circuit 1 time = 10 minutes S Each for 60 seconds, R 60 seconds. Circuit 2 times = 20 minutes ---------------------------------------------WARM-UP 10 minutes Walk at an easy to moderate pace: 5 minutes. Walk at a brisk pace: 5 minutes. COOL-DOWN 10 minutes Walk, moving from a brisk pace to a moderate to easy pace: 7 minutes. Stretch calves, quads, hamstrings: 3 minutes.

CARDIO INTERVALS 10 minutes Alternate cardio intervals with recovery intervals. During recoveries, walk as fast as you can while still allowing your breath to slow. Do each move for 30 seconds during week 1 and for 60 seconds during week 2. SKIP: Hop on left leg while bending right knee up to hip height. Travel forward, alternating sides. SIDE SHUFFLE: Stand with knees bent in a half squat. Shuffle to the left 4 times, hopping as legs come together. Stop, then shuffle to the right 4 times. Alternate sides. LUNGE WITH TWIST: Step forward with left foot into a lunge. Twist torso to the right. Step right foot to meet left. Alternate sides, moving forward. LATERAL HOP: With hands on hips and feet together, hop to the left 12 to 24 inches, then to the right 12 to 24 inches. Repeat. CURB CLIMB: Step up onto a curb or stair with left foot, then right foot. Step down. Repeat, alternating sides.

STRENGTH INTERVALS 20 minutes Alternate strength intervals with walking/recovery intevals. During recoveries, walk as fast as you can while still allowing your breath to slow. PUSHUP 1. Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders. 2. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set. 3. Tip. Your head should stay in the same position from start to finish. 4. Make it Harder. Place your feet on a six- to eight-inch-high step to target your shoulders. STANDING BIRD DOG 1. Stand on right leg with left knee bent toward chest and arms at sides, elbows bent. 2. Extend left leg back and reach arms overhead. Torso and left leg should be extended about 45 degrees from vertical. Hold for 1 second, then return to starting position. Do on left for 1 interval, then switch sides for the next interval. 3. Make It Harder Extend leg and torso parallel to the ground. BURPEE

1. Stand with your feet hip-width apart and your arms at your sides. 2. Push your hips back, bend your knees, and lower your body as deep as you can into a squat, placing your hands on the floor in front of you. 3. Kick your legs backward, so that youre now in a pushup position. Quickly reverse the movement to return to the starting position. Thats one rep. 4. Make it Harder. Instead of kicking your legs straight back, work your obliques harder by kicking your legs out to the right, then the left. Alternate sides with each rep. CURB SQUAT WITH SIDE LEG PRESS 1. Stand with right foot on top of curb and left foot next to curb, on lower ground. Press into right foot and straighten right leg. 2. Extend left leg out to side, left knee and toes facing front. Lower to starting position; that's 1 rep. 3. Do on same side for 1 interval, then switch legs for the next interval.

4. Make It Harder. Do not touch down extending leg between repetitionskeep all weight on standing leg for the duration of the interval.
SIDE T PLANK 1. Balance on right hand and outside edge of right foot so that body is in a straight line from head to heels, with shoulders, hips, and legs off ground. 2. Extend left arm upward. Hold for duration of interval. Alternate sides for each interval.

3. Make It Harder Lift top leg 6 inches off bottom leg, so top leg is hovering in the air.

Pushups

Standing bird dog

Burpees

Curb squat with side leg press

Side T Plank