Goal: Build on the foundation with increased intensity, incorporating resistance training and HIIT for improved metabolic health.
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Cycling or Elliptical:
- 20 minutes at a moderate pace, aiming for a slight increase in heart rate.
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Dumbbell Press:
- 3 sets of 12 repetitions with a weight that is challenging but manageable.
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Resistance Band Rows:
- 3 sets of 15 repetitions to target the upper back and improve posture.
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HIIT Circuit: (30 seconds on, 30 seconds off, repeat for 15 minutes)
- Jumping Jacks
- Burpees
- Mountain Climbers
- High Knees
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Yoga or Pilates:
- 20-30 minutes to enhance core strength and flexibility.