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For womenExpertPhase 2

Day 11: Cardio & Legs

Day 11 of 30 in the Women’s Expert Plan. Preview the movements in order, from warm-up to cool-down, and choose the short or the extended session.

  • 8 min or 14 min
  • 10 or 19 movements
  • Day 11 of 30

Today’s movements

Extended adds movements inside the warm-up, main work and cool-down.

Session length

10 movements, about 8 min with rests.

  1. Standing Leg Circles Left

    Difficulty 1/530 sec

  2. Standing Leg Circles Right

    Difficulty 1/530 sec

  3. Standing Walkout

    Difficulty 4/530 sec

  4. Reverse Lunges

    Difficulty 3/530 sec

  5. Burpee Simplified

    Difficulty 4/530 sec

  6. Single Leg Crunch

    Difficulty 2/530 sec

  7. Mountain Climbers

    Difficulty 2/530 sec

  8. Plank Leg Raises

    Difficulty 3/530 sec

  9. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  10. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

19 movements, about 14 min with rests.

  1. Standing Leg Circles Left

    Difficulty 1/530 sec

  2. Standing Leg Circles Right

    Difficulty 1/530 sec

  3. Speed Run in Place

    Difficulty 1/530 sec

  4. 90 Degree Squat

    Difficulty 2/530 sec

  5. Standing Walkout

    Difficulty 4/530 sec

  6. Squat with Leg Raise

    Difficulty 2/530 sec

  7. Reverse Lunges

    Difficulty 3/530 sec

  8. Burpee Simplified

    Difficulty 4/530 sec

  9. Left Side Squat to Knee Raise

    Difficulty 2/530 sec

  10. Right Side Squat to Knee Raise

    Difficulty 2/530 sec

  11. Single Leg Crunch

    Difficulty 2/530 sec

  12. Mountain Climbers

    Difficulty 2/530 sec

  13. Prone Bent-Knee Leg Lifts

    Difficulty 2/530 sec

  14. Plank Leg Raises

    Difficulty 3/530 sec

  15. Plank Jacks

    Difficulty 2/530 sec

  16. Seated Twist with Arm Opening

    Difficulty 2/530 sec

  17. Lateral Knee Drops

    Difficulty 1/530 sec

  18. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  19. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice