Cardio & Glutes

Cardio (30 minutes)

5 minute walk- Incline 10.0

1 minute walk forward- Incline 11.0

1 minute walk backward- Incline 11.0

1 minute walk forward- Incline 13.0

1 minute walk backward- Incline 13.0

1 minute walk forward- Incline 15.0

1 minute walk backward- Incline 15.0

1 minute walk forward- Incline 13.0

1 minute walk backward- Incline 13.0

1 minute walk forward- Incline 11.0

1 minute walk backward- Incline 11.0

1 minute side shuffle- Incline 5.0

1 minute other side shuffle - Incline 5.0

1 minute jog- Incline 5.0

1 minute side shuffle- Incline 7.0 

1 minute other side shuffle- Incline 7.0

1 minute jog- Incline 7.0

1 minute side shuffle- Incline 10.0

1 minute other side shuffle- Incline 10.0

1 minute jog- Incline 10.0

1 minute side shuffle- Incline 7.0

1 minute other side shuffle- Incline 7.0

1 minute jog BACKWARD- Incline 7.0

1 minute side shuffle - Incline 5.0

1 minute other side shuffle- Incline 5.0

1 minute jog BACKWARD- Incline 5.0

cool down

*wall bridges (bridges with feet on the wall) single leg and double leg

*supermans 

*plank

*spider plank

*single leg dead lifts (body weight)

*jump squats

*scissor kicks up and down (works inner thigh & abs)

*hamstring culs on bosu ball

*bridges on ground (go up on toes for one rep then heels on ground for one rep & repeat)

*Curtsey lunge with kick back (hands are on the ground and you squat down in a curtsey lunge then kick the lunging leg up in the air)

*wall sit

Repeat as many times as possible