Cardio & Abs
Cardio (intervals – treadmill, elliptical or bike):
-3 min moderate pace (warm up)
-25min HIIT
90sec fast
60sec recovery/slow
60sec fast
60sec recovery/slow
30sec fast
60sec recovery slow
….repeat
-3 min moderate pace (cool down)
Abs Circuit:
Set 1:
-leg raises
-leg raises to obliques
-plank 30-60sec
x3 total
Set 2:
-crunches
-bicycle
-plank 30-60sec
x3 total
Set 3:
-russian twists on stability ball with feet on floow
-stability ball crunches
-plank 60-90 sec with feet on stability ball
x3 total
*All ab sets contain 15-25 reps depending on your fitness level; similarly, plank can be extended in length
TIP OF THE DAY: It’s been said time and time again that abs are made in the kitchen; doing 1000 crunches a day will not give you a tight waist or sculpted abs. I agree with that 100%, but it also made me think about ab exercises themselves, and any exercise for that matter. Think of every exercise, such as the plank as a skill. The more and more you practice that skill, the better and better you will become at it; for instance, working on your planl 3x a week will enable you to hold it longer each time. Still, being able to hold a plank for 5 minutes does not mean you will have a six pack. Where am I going with this? Don’t think you have to be the best at a plank or the best squatter to see the results you want. I have a severe arch in my back, which is accompanied by decreased back strength that is especially evident during ab exercises or squats; while there are many who may hold a plank longer than you, you may have a much better looking physique. Health and fitness is not a competition with anyone else, but I am just using this example to show your skill level on an exercise may not be correlated to your body or your results.
wait around for good things to fall into your lap. Go out and work hard
to achieve whatever it is that you set your mind to!
Hey Lauren,
What do you think about supplements like "Synedrex" for an energy boost for workouts?
In the mornings I feel like I just need an extra push and hoping to find something that'll give me an edge that'll lead to me better results.
(as well as reducing my appetite).
I had watched your video with the brief descriptions and review of your supplements, but hoping to get your feedback on that.
Thanks<3
That's definitely not one I would recommend. In terms of appetite suppression, studies have shown that placebo effects are just as effect, so it really is mental. Try sipping on green tea (iced or hot) to reduce cravings. It is also a great source of natural caffeine. If you're looking for energy for a workout, I would suggest a pre-workout product!