Cardio: 30 minutes of running/jogging/speed walking on a flat surface
Strength: Please do each of the following exercises with your bodyweight or you can add weights if it isn't challenging enough. 4x through the following exercises!
1. Push up to a side plank 6-10 to each side ( remember you can do these from your knees if neccessary)
2. Straight Arm Plank with Knee to Elbow x 6-10 per side
3. Elbows to Knees with a kickout x20-30 ( lying on your back in table top position, bring your knees to your elbows, when your head goes back you extend your legs out straight)
4. Sumo Squats on Tip Toes x20 ( Go into a normal sumo squat position, but lift your heels off the ground, don't let your heels touch)
5. Hamstring Ball Curls with toes together/heels out x 20 ( Feet and calves on the ball with toes together and heels apart, lift hips off the ground, pull the ball towards you in one big pull, then kick it back out)
6. Jump rope or Mountain Climbers 30 sec-1 min ( if you need to modify the mountain climbers, do them on an elevated surface)
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