Saturday July 11th

YO!

No Zoom classes today, get after it on your own 🙂

Terra time SUNDAY at 6:00pm here: (she just told me about this at 10:26am, blame her)

Zoom Times: 10:30am

Meeting ID: 543 692 6158

Passcode: 162313

Saturday’s workout:

Pick whatever “cardio” type endeavor you like: running in place, rowing, biking, swimming (right), burpees, jumping rope, kayaking etc.

Interval 1: 20 seconds on 40 seconds easy/off

Interval 2: 30 on, 30 off

Interval 3: 40 on, 20 off

Interval 4: 30 on, 30 off

Interval 5: 20 on, 40 off

Interval 6: 30 on, 30 off

Interval 7: 40 on, 20 off

Interval 8: 50 on 10 off

Interval 9: 40 on 20 off

Interval 10: 30 on 30 off

Interval 11: 20 on 40 off

Interval 12: 10 on 50 off

Interval 13: 50 on 10 off

Interval 14: 40 on 20 off

Interval 15: 30 on 30 off

Interval 16: 20 on 40 off

Interval 17: 10 on 50 off

time. Max meters, Max double Unders, Max distance, Max good feelings, you get it, go hard, be fitter!

Warm-up:

‘Qi Gong Home Style (stand in place do 10-15 reps of each)

Knee Hug, Twisted Knee Hug, Kick leg out, pull leg back, over baby gate/under tree branch, lunge w/ stretch, stationary inchworms

25 Mountain Climbers

5 Push-Ups

25 Hollow Rocks

5 Push-Ups

25 Air Squats

5 Push-Ups

Practice your piece of gear/running/biking etc, for 3 minutes casually. Note and address any problems/shortcomings 🙂

Cool-Down:

Runners, Ropers: stretch calves and feets, and hip flexors

Rowers: stretch hammies and back

Ski Ergers: That’s just me 🙂

Bikers: Roll the quads and calves