Don’t forget to schedule your two cardio days this week!

Cardio 1: any modality – elliptical, bike, jogging, etc.

30 minutes of moderate-intensity steady-state cardio.

Cardio 2: any modality

• 5-minute warm-up
• 8 sets of 15 seconds high effort “sprint” followed by 60 seconds of active rest (walking, slow biking, etc.)
• 5-minute cool down

If you’re feeling beat up from the lifting sessions, you are more than welcome to do some gentle activity instead such as walking, yoga, or mobility work.

Training Day 1 – Lower-Body Workout

	EXERCISE	SETS x REPS	REST
A.	Pause Goblet Squat (2-se...