Day 16

DAY 16: HIIT Cardio + Abs & Glutes

HIIT Cardio #1 (21 minutes)

Instructions: You will complete each cardio exercise for 30 sec WORK to 30 sec ACTIVE REST, where you will MARCH IN PLACE (lower intensity). You will do the higher intensity cardio exercise immediately followed by the lower intensity cardio exercise.

Set your interval timer for 30 sec: 30 sec and 21 rounds. You can download an interval timer for free from the app store.

~Cross Jacks

~March in Place

~Quick Feet

~March in Place

~Run in Place

~March in Place

 

Abs Workout #3

Instructions: You will complete 3 to 4 sets and 15 to 18 reps for each exercise OR you can complete each exercise for 1 minute to 1 minute 30 seconds for 3 to 4 sets.

~Reverse Crunch

~Plank Walk Outs

~Swimmers

 

Glute Workout #1

Instructions: You will complete 3 to 4 sets and 18 to 20 reps per side for each exercise.

There are variations for some of the exercises and you will choose the correct one for your fitness level.

~Glute Bridge

~Clamshell

~Donkey Kick

Harder Variation