Wednesday- core and cardio

If you are working out in weather anything like the million degree heat in Reston, FIND SHADE. Find cooler places to do some cardio like a trail in the woods or by a river.

Warmup- run 15 minutes or 1.5 miles whichever comes last

Workout:

Repeat 3-4 times

25 russian twists with a medicine ball or heavier weight

25 scissors

25 leg raises

25 suitcases or v-ups (pictured to the right)

25 reverse crunches (pictured below)

1:00 plank

Cardio- if you can't jump rope, do jumping jacks but make sure you have good form. You can do them with some light weights too if you make sure you resist the weights and don't just swing your arms.

Oh, and every time I have to stop jump-roping, I add an extra 5 seconds on to the end of the minute so challenge yourself to jump as ling as you can without tripping over the rope and stopping!

Activity	Minutes	Resistance
Bike	5	7
Jumprope	1
Bike	5	9
Jumprope	2
Bike	5	12
Jumprope	3
Bike	5	5
Jumprope	4
Bike	5	10
Bike	10	5