Cardio:
40 minutes bike, run, or stairs
Strength:
4x through the following
Full Sit ups x 20
Alternating Supermans x 12 per side
Squats x 10
Hamstring Ball Curls x 20 with a count of 8 as you release
Pull Ups x 5-10 ( remember if you can't do pull ups, you can just up and come down slow)
Seated Rows x 12
Reverse Lunges x 12 per leg
Plank x 45 seconds-1 min
40 minutes bike, run, or stairs
Strength:
4x through the following
Full Sit ups x 20
Alternating Supermans x 12 per side
Squats x 10
Hamstring Ball Curls x 20 with a count of 8 as you release
Pull Ups x 5-10 ( remember if you can't do pull ups, you can just up and come down slow)
Seated Rows x 12
Reverse Lunges x 12 per leg
Plank x 45 seconds-1 min
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