Super Sets

Do not add supersets unless I have instructed you to do so.

Total Body Foam Roll (coached)

Your foam rolling will get more intricate and specialized as you work through the program. This is a general roll out which you can do upon waking and before workouts.

Day 3 - Cardio & Core

Cardio: Stairmaster level 8-10 for 30 minutes, Treadmill running or elliptical. You can also rotate equipment 10 minutes each.

Day 5 - Cardio & Core

Cardio: Stairmaster level 8-10 for 30 minutes, Treadmill running or elliptical. You can also rotate equipment 10 minutes each.

Day 7 - Rest

Recover. You can do a light family walk or Yoga if you prefer. No hard exercise.