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Zone Fit Training

Warm-up

Stationary Bike - 5 minutes

Core

3 sets of the following exercises:

Hanging Knee Raise—10 repetitions
Planks-Hold as long as possible
Side planks—30 seconds each side
Medicine Ball Side Slams—10 repetitions

Cardiovascular

Complete 8 sets of the following exercise:

Treadmill (Run/Walk) - .5 mile intervals at 85% Max Heart Rate
*Rest as needed between sets

Earlier Event: January 8
Zone Fit Training
Later Event: January 10
Zone Fit Training