Workout of the Week
Hard Core 2

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Perform each exercise in the circuit at a high intensity for 40 seconds. Rest for 20 seconds between exercises. Repeat the circuit for 2-3 sets. Rest for 1-2 minutes between each set. Once you have completed all sets for both Circuit 1 and Circuit 2 perform the “Burnout” exercise with all out intensity for 30 seconds to finish the workout.

WARM-UP
Inchworms		Jumping Jacks
Spider Lunge

WORKOUT EXERCISE	DEMO	MODIFICATION
Circuit 1 Plank Push + Opposite Knee Tap 40 seconds Rest 20 seconds
Alternating Leg V-Ups 40 seconds Rest 20 seconds
Bear Crawl Bird Dog 40 seconds Rest 20 seconds
Rainbow Leg Lifts 40 seconds Rest 20 seconds
Rest for 1-2 minutes. Repeat Circuit 1 for 2-3 sets. After completing all sets for Circuit 1 move to Circuit 2 below.

WORKOUT EXERCISE	DEMO	MODIFICATION
Circuit 2 3 Crunches, 3 Reverse Crunches 40 seconds Rest 20 seconds
Plank Rock 40 seconds Rest 20 seconds
Ski Abs 40 seconds Rest 20 seconds
Slow Leg Lifts 40 seconds Rest 20 seconds
Rest for 1-2 minutes. Repeat Circuit 2 for 2-3 sets. After completing all sets for Circuit 2 perform the Burnout exercise with all out intensity for 30 seconds.

COOL-DOWN
Upward Facing Dog		Child's Pose
Oblique Stretch