Day 144

AT GYM WORKOUTS (Men or Women)

CARDIO

3 min. warm-up - Slow jog Exercise 1

• 20 minutes of HIIT Cardio on Treadmill (30 seconds sprint, 30 seconds recover. Repeat This for 20 minutes)

Exercise 2

• 30 minutes of LSD Cardio on Treadmill (30 minutes of a slow jog)

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 (30 seconds sprint, 30 seconds recover. Repeat this for 20 minutes) (You can do this by sprinting in place for 30 seconds followed by 30 seconds of recovering while jogging in place or outside, if the weather is nice.)

Exercise 2

• 30 minutes of LSD Cardio  (30 minutes of a slow jog) (You can do this by jogging in place at home or going for a run outside)

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.