Day 153

AT GYM WORKOUTS (Men or Women)

CARDIO

3 min. warm-up - Slow jog Exercise 1

•  20 minutes of HIIT Cardio on Stair Stepper Machine (30 seconds fast jog, 30 seconds recover. Repeat this for 20 minutes)

Exercise 2

• 30 minutes of LSD Cardio on Stair Stepper Machine (30 minutes of a medium pace)

CORE - 45 seconds of plank, 45 seconds of side plank on each side.  Repeat these 3 times STRETCH -Stretch out legs after workout.  Hold each stretch for 30 seconds.

AT HOME WORKOUTS (Men or Women)

CARDIO

3 min. warm-up –Slow jog in place Exercise 1

•  20 minutes of HIIT Cardio on Stairs (Sprint up the stairs. Recover on the way down. Repeat this for 20 minutes)

Exercise 2

•  30 minutes of LSD Cardio on Stairs (Slow jog up the stairs, slow jog on the way down for 30 minutes )

CORE - 45 seconds of plank, 45 seconds of side plank on each side.  Repeat these 3 times STRETCH - Stretch out legs after workout.  Hold each stretch for 30 seconds.