Day Workout Monday Cardio: 30 minutes of running @70% maximum heart rate* Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Crunches x20 * Plank x30 seconds * Side plank x30 seconds (each side) * Hanging knee raises x10 Tuesday HIIT Training: Biking 10 sets of 60 seconds hard with 60 seconds of recovery @80% of your maximum heart rate. Wednesday Cardio: 30 minutes of biking @70% maximum heart rate. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Bicycle crunches x20 * Russian twisters x20 * V-sit ups x15 * Hanging leg raises x10 Thursday Rest Friday Cardio: 30 minutes of running @70% maximum heart rate. Saturday HIIT Training: Rowing 10 sets of 30 seconds with 60 seconds of recovery @80% of your maximum heart rate. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Crunches x20 * Plank x30 seconds * Side plank x30 seconds (each side) * Hanging knee raises x10 Sunday Rest *Maximum Heart Rate = 220-age Note: You can also you a RPE (rated perceived exertion) scale to monitor your heart rate. The level of difficulty on a scale of 6-20 should be about 14 or 15 when you’re working at about 70% of your maximum heart rate.