Day 7 – Cardio Time

It’s Day #7 and we are closing out the first week of our challenge with a focus on cardio!

Don’t forget to check into the group on Facebook and give your feedback on today’s circuit.

 

3 Minute Stretch

Making a switch from the ’round’ format, today we attack cardio with a pyramid setup. We will start with a small number of reps, incrementally increasing to a higher number before taking a short break. After the break, we will start at the top of the pyramid and work our way back down to a lower number. We will close the show with pyramid abs following the same pattern as the cardio segment.

Warm Up – :30 Jump Rope or Mock Jump Rope

Pyramid Ascent

Standard Burpees or Modified Burpees * 15

Skaters * 30

Squats  (Mix it in sets of 5 with variations on foot placement and depth) * 45

Reverse Lunge to Knee Thrust (30 L/ 30 R) * 60

Jumping Jacks * 75

1 Minute Break


Pyramid Descent

Jumping Jacks * 75

Reverse Lunge to Knee Thrust (30 L/ 30 R) * 60

Squats  (Mix it in sets of 5 with variations on foot placement and depth) * 45

Skaters * 30

Standard Burpees or Modified Burpees * 15

2 Minute Break


Abdominal Pyramid Challenge

There is no break between ascending and descending the pyramid. Upon reaching the peak, you should immediately challenge yourself to work back to the start. The goal is to push your abs to the limit and succeed in activating the entire abdominal wall including the obliques, upper & lower abs.

V-Up * 15

Reverse Crunch * 30

Russian Twist with Dumbbell or Medicine Ball * 50

Flutter Kicks * 70

Russian Twist with Dumbbell or Medicine Ball * 50

Reverse Crunch * 30

V-Up * 15

3 Minute Cool-down Stretch

2 replies
  1. Carly
    Carly says:

    This workout was grueling and kicked my butt but I loved it and got through it. It was the hardest one yet it nearly broke me but I pulled through and so proud of myself…

    Reply
    • Tee Word
      Tee Word says:

      Way to go Carly! You did one of the best things you could for yourself, you dug in and pushed through the rough. That determination will carry you through the competition!

      Reply

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