Get Hard Core: The Workout Week 11

Mon:

Core training: fit-ball side-ups (2 x 15; w/5 lbs.); tug-of-war (30 sec., eyes closed); arm explosions (two disks); bench lateral weight shift (1 x 10, high bench); drop jumps (weight bench); one-legged arm raises (1 x 5, 5 lbs); ball toss (15, sit-up position); fit-ball leg lifts (1 x 10, 8-sec holds)

Tues: Strength maintenance: see week 9

Wed: Core training: see Monday (week 11)

Thurs: Cardio maintenance: see week 9

Fri: Rest day

Sat: Core training: see Monday (week 11)

Sun: Cardio maintenance: see week 9