Workout Schedule – September

Week 2 – Day 5 – Core & Cardio

Stairmaster

Round 1

Level 8-10: 6 sets of 40 seconds
Level 16-20: 6 sets of 20 seconds

Round 2

Level 10 Backwards Walk: 6 sets of 1 minute
Level 16-20: 6 sets of 10-15 seconds

Round 3

Level 11-16 No Hands: 5 sets of 30-40 seconds
Level 18-20: 5 sets of 10 seconds

Core

Reach, Reach, Leg Drop – 2-3 sets of 15-20 reps

Laying on your back on the ground with your feet straight up towards the ceiling, reach one arm to opposite toe, then switch, then drop legs down and up. Keep repeating for the desired number of reps.

Decline Bench Leg Drops – 2-3 sets of 20 reps

Using the ab bench, place hands on the handles at the top while laying on your back. Lift legs up and down while keeping your core tight and not allowing your back to arch.

Plank Ball Knee Drives – 2-3 sets of 15 reps

Start with your feet up on a ball and your hands on the ground in a push-up position. Drive one knee in towards your chest, then do the other one, alternating knees between each rep.