Extraordinary Health Magazine Extraordinary Health Vol 31 | Page 31

3 Times per Week/20-30 Minutes
On the off days, I would recommend any activity that keeps your heartrate between 120-140
beats. If you play a sport, feel free to perform that sport and don’t pay attention to heartrate.
But if you are into general fitness, then this (120-140 beats) is the guideline I recommend. Training
could vary from 3-to-6 days per week, depending on your schedule. For the person who doesn’t
have much time, the 3-day routine without any additional days IS enough work.
1
Plank to Sprint
Get into a plank position on your
hands—not forearms.
On the count of three,
change positions into
an 80% intensity sprint.
Repeat 4 times.
2
Dumbbell
Carry
Pick up a pair of dumbbells.
Walk the distance of roughly
50 yards while maintaining
perfect posture.
Be sure to keep shoulders
retracted and glutes tight.
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