Burn Out Thursday

Cardio: 30 minutes of cardio alternating between 2mins fast, 1 min comfortable. You can walk, run, bike, swim, elliptical, etc.

Strength: 2x through the following

Do as many as you can of the following

Full Sit ups

(Arm across your chest or straight in front of you, feet should not be hooked on anything)

Hamstring Hip Lifts or Hamstring Ball Curls

(Lying on your back, feet close to your bum, squeeze the bum as you lift your hips as high into the sky as you can... Hamstring ball curls.... Legs long on the ball, lift the hips off the ground, pull the ball towards you, keep hips up the whole time)

Wide Push Ups

(Spread your hands out to the side very wide, complete as many reps as you can, drop to your knees and continue until you can't complete anymore)

Half Burpees

(Start in a straight arm plank position, jump your feet forward to your hands, then jump back into the plank position)

Dips

(Hands on a bench, bend your elbows and lower yourself down towards the ground, moving from the elbows only)

Chin Ups ( If you can't do a chin up you can modify this exercise by jumping up and coming down as slow as possible, and if that is too hard, just hang from a bar as long as you can)

Plank

(On elbows and toes)