PROGRAM FOCUS: Increase cardiovasuclar fitness with skipping. Improve core strength- and stability.

CARDIO SOLUTION

Skipping – use any upbeat song and skip for the full duration of the song.

BEGINNER

WEEK 1: Step up skip 1 song
WEEK 2: Step up skip 2 songs
WEEK 3: Step up skip 3 songs

INTERMEDIATE TO ADVANCED

WEEK 1: Step up skip 1 song & Single leg skip 1 song
WEEK 2: Step up skip 2 songs & Single leg skip 1 song
WEEK 3: Step up skip 1 song & Single leg skip 1 song & Single Leg side skip 1 song
  

CORE STRENGTH AND STABILITY ROUTINE 

Repeat sequence 2 – 3 times.

Allow 30 -60 sec rest after completion of movement 1 – 4 .

BEGINNER

Movement 1: T-Extensions (15 – 20 Reps)      

Movement 2: Straight-arm crunch (15 – 20 Reps)  

Movement 3: Bent- knee Front Plank  (hold 40 -45 sec)   

Movement 4: Bent- knee side Plank   (hold 40-45 sec)   

INTERMEDIATE TO ADVANCED

Movement 1: T-Extensions Advanced ( 20 Reps)      

Movement 2: Jack Knife crunch (20 Reps)  

Movement 3: Front Plank  (hold 40 -45 sec)   

Movement 4: Side Plank   (hold 40-45 sec)   


PLEASE SEE THE VIDEO ON YOU TUBE