Cardio & Abs
Cardio (treadmill):
-3min walking (warm up)
-HIIT Incline Pyramid Workout
60sec sprint
30-60sec slow walking
….see explanation below
-3min walking (cool down)
NOTE: For the HIIT incline pyramid workout begin at 0% incline and increase by 3% with each round until you reach 15%, then decrease by 3%; for example, 0%, 3%, 6%, 9%, 12%,15%, 12%, 9%, 6%, 3%, 0%. The speed of your sprint will vary with each round; I typically sprint at 8.0+ on lower inclines and 6.0+ on high inclines, but do what works best for you. Watch your rest periods, taking a long enough rest to see a slight decrease in your heart rate.
Weighted Abs:
3×15-20 reps of the following with weights (ie: dumbbells, kettlebells, plates, etc.)
-bosu ball sit ups (holding weight)
-leg lifts (dumbbell between feet)
-side bends (holding weight in hands)
TIP OF THE DAY: Don’t let your Fridays slide away! Fridays are the unofficial day of fun, but keep your goals in mind as you head into the weekend. Many of us find it easier to stick with our workouts and meals during the week, but often stray on the weekends. One reason: a schedule. The work week provides structure and schedule, which, as creates of habit, we thrive off of. Be sure to treat Fridays and the weekends just like weekdays – stay committed and focused!
Friday: before & after style. I realized I never shared one from my
4 weeks to tank top arms & a bikini booty program (workouts &
meal plan on blog). I know many can relate to the fact that the closer
you get to your goals the harder it becomes to see results; with simple
diet & exercise changes, initially weight/fat loss comes more
quickly than it does weeks or months into it. However, it’s not
impossible – case in point. Like many of you, I thought I reached the
“best body” that my body would permit. Never again will I think that – I
pushed through a plateau by believing in myself, working my booty off
(or on lol) in the gym, and sticking to my meals. No, it’s not easy, but
neither is looking in the mirror & not liking what you see. Keep
pushing dolls!
I'm heading back to my parents for a little vacation before my rotation starts. While I'm in my college town, I have access to a gym, pool, and I love to run. However when I go visit them, they live in the middle of nowhere, maybe have 20# DB, a jump rope, and a highway, but the closest gym is around 2 hours away. I'm starting to train for a marathon so I'll be able to run but this time with my training I want to keep resistance training incorporated. Do you have any tips on exercises i can do when I'm back home visiting them (around 2 weeks) so I don't lose all of the progress I've made? Thank you in advance!!! Hope you have a wonderful memorial day weekend! xo
I always let fridays slide away from me with tons of excuses!!!! I'm going to try and NOT do that this upcoming friday!!
xoxo
Dani
http://www.thatfitnesschic.blogspot.com