DAY THREE:

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Download PDF HERE


 
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5-10 Minute Warm Up

Suggestions: Walking (30 second hard word, 30 second cool down), Jumping Jacks (30 seconds work, 30 seconds rest), Shadow Boxing, Jump Rope, Stationary Bike)

2-4 Walkouts / Dynamic Stretch

  • Fold forward and reach for toes, hold 20-30 seconds. Cradle opposite elbows and sway while folded. -Walkout into a high plank. Keep legs straight.

  • Step right foot to outside of right hand. Slowly lower left knee to ground. Step back into plank. -Repeat on opposite side. -Transition into "Child's Pose"

  • Get into tabletop position for “Cat / Cow”

  • Back into high plank

  • Walk hands back to toes and slowly roll up one vertebrae at a time. The top of the head is the last thing to roll up.

 

DID YOU KNOW

Interval training is the most efficient form of cardio because it improves your endurance, speed and fat burning capability, while delivering benefits much more quickly than typical cardio workouts.

The intense effort requires your body must work harder to recover. The good news? This means you’ll burn more calories in the 24 hours after an interval workout than you would after a slow, steady run.


 
 
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1

Low Plank

2

Seesaws

3

Butterfly Crunches

4

Alternating Heel Reaches

5

“Up-Downs”

Alternating Hip Dips

6

V Crunch + Leg Extension

7

9

Alternating Knee Touch

Sit-Ups

8

10

Heel Drops


Day Three done. you’re on a roll!

Be sure to tag me in your workout (@ShannonShape) to be featured on my story!

Day 4 >>