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Cardio

Sprints
Sprint Ladder
Tabata Sets
HIIT

“Sprint intervals” on the elliptical, bike, jump rope or track.

Sprint at 100% effort for 30 seconds or 100 meters. Then enjoy 30 seconds of a slow recovery pace. Repeat for 20 minutes. Follow by 15-30 min steady state cardio.

Consider increasing the elevation to increase intensity. Document each speed and elevation and aim to go a little harder each week this month!

Sprint for the designated rep time and then rest for 60 seconds in between reps. Complete Ladder 3-5 times. Consider increasing the elevation to increase intensity. Document each speed and elevation and aim to go a little harder each week this month!

15 seconds sprint, 15 seconds walk

30 seconds sprint, 30 seconds walk

45 seconds sprint, 45 seconds walk

60 seconds sprint, 60 seconds walk

45 seconds sprint, 45 seconds walk

30 seconds sprint, 30 seconds walk

15 seconds sprint, 15 seconds walk

Rest/walk/recover for 1-2 mins then repeat

FOLLOWED BY 15-30 MINUTES OF LOW-INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stair master. Keep your heart rate in the “fat burning zone.” (Maintain a conversational pace).

Download a free tabata timer HERE.

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each Tabata round or strength superset before moving to the next. Aim to increase your reps each week.

 

Tabata Round 1 (Alternate moves)

Push ups: 20 seconds on/ 10 seconds rest

Bicycle:  20 seconds on/ 10 seconds rest

Mountain climbers : 20 seconds on/ 10 seconds rest

Heel touch 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Tabata Round 2 (Alternating moves)

Squat:  20 seconds on/ 10 seconds rest

Lay down burpees: 20 seconds on/ 10 seconds rest

Weighted Lunges : 20 seconds on/ 10 seconds rest

Wide Leg Squat: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Tabata Round 3 (Alternate moves)

Plank walks:  20 seconds on/ 10 seconds rest

V tucks:  20 seconds on/ 10 seconds rest

Plank with hip dips: 20 seconds on/ 10 seconds rest

Sit up with a twist: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Tabata Round 4 (Alternate moves)

Curtsey lunge: 20 seconds on/ 10 seconds rest

Squat to side leg lift:  20 seconds on/ 10 seconds rest

Lunge to front kicks: 20 seconds on/ 10 seconds rest

x jumps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

FOLLOWED BY 15  MINUTES OF LOW-INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stair master. Keep your heart rate in the “fat burning zone.” (Maintain a conversational pace).

Do 10 reps of each move. Repeat for 3-5 rounds. Complete round in full before repeating. Rest as needed, but as little as possible.

 

Lay down burpees

Skaters

Frog jumps

Cross jacks

In and outs

High knees

Plank with leg raise

Back lunge to high knee jump

Plank Jacks

Rocking side lunge

1-2 minute rest

15 MINUTES OF LOW-INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stair master. Keep your heart rate in the “fat burning zone.” (Maintain a conversational pace)

Strength Training

Full Body
Lower Body 500-1000
Upper Body

These exercises can be done with weights or without weights depending on your fitness level. Be sure you are upping your weights to continue to see progress! If you can knock out 15 reps super easy, it is time to up your weights!

 

Lower Body: Lift HEAVY!

Goblet Squat:  10 reps

Step Back Lunge  10 reps each side

Single leg deadlifts 10 reps each side

Curtsey lunge:  10 each side

Repeat cycle 2  times

 

Upper Body:

Lay down pushups: 10 reps

Vertical Chest Press : 10 reps

Dumbbell press: 10  reps

Plank with a row: 10 reps each side

Dips: 10 reps

Repeat cycle 2  times

 

Superman finisher

Superman with shoulder squeeze: 10 reps

Superman with flutter kicks: 50 flutters total

Superman in and outs: 20 reps

Repeat 2 times

 

AB Finisher (Advanced/Optional)

Leg Raises : 10 reps

V Tucks : 10  reps

Heel taps: 20 reps each side

Plank extension: 10 reps each side

Repeat 2-3 times

This workout is KILLER!  Get ready to feel the burn.  No weights needed! Do one round for 500 reps and do 2 rounds for 1000!  

 

50-100 Squat

50-100 Walking Lunge

50-100 Side Lunge (25 each side)

50-100 pulse squats

50-100 Curtsey lunge (25 each side)

50-100 Hip Extension

50-100 Sumo squat with side taps

50-100 Step up to high knee or High knees (25 each side)

50-100 Glute bridge with toe tap

50-100 Cross jacks

FINISHERS REPEAT 3X

Frog jumps : 10 reps

Plank Jacks : 15 reps

In and outs : 10 reps

 

MINI BAND BOOTY FINISHERS (OPTIONAL)

Purchase bands here for under $1 1

Mini Band Back Leg Lift : 20 reps each leg

Mini Band Wide Leg Pulses : 20 reps

Mini band superman with leg pulses : 20-30 reps

Mini band fire hydrates: 15 reps each side

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves.

 

BACK

Plank walks: 10 reps total

Face Pull with band or weight : 10 reps

Feet elevated push ups: 10 reps

Repeat cycle 2-3 times

 

BICEPS

Lower bicep curl: 10 reps each side

Upper bicep curl: 10 reps each side

Crossover hammer curl: 10 reps each side

Repeat cycle 2-3 times

 

TRICEPS

Tricep Dips : 10 reps

Tricep Overhead Extension : 10 reps

Repeat cycle 2-3 times

 

ABS

Weighted side bend: 10 resp each side  

Leg lift: 10 reps  

Plank with hip dips: 10 reps each side

Lay back with toe taps: 20 reps total

Repeat cycle 3-4 times

 

FINISHERS (ADVANCED/OPTIONAL)

Moguls : 10 reps each side

Weighted Step Ups : 10 reps each leg

Plank Walks : 10 reps

Repeat cycle 3 times

 

MINI BAND ARM FINISHERS (OPTIONAL)

Purchase bands here for under $1 1

Mini Band behind the back arm pulls : 2 sets of 12 reps

Mini Band tricep extensions : 2 sets of 12 reps

Mini Band Pull Downs : 2 sets of 12 reps