Day 14

DAY 14: HIIT Cardio + Abs & Glutes

HIIT Cardio #3 (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 Country Skier

~March in Place

~High Knees

~March in Place

~Air Jump Rope

~March in Place

Abs Workout #2

Instructions: You will complete 2 to 3 sets and 12 to 15 reps per side for each exercise OR you can complete each exercise for 45 to 60 seconds for 2 to 3 sets.

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

~Crunch Chop

~Russian Twists

Harder Variation

~Modified Superman

Glute Workout #1

Instructions: You will complete 2 to 3 sets and 15 to 18 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