Today's Cardio :P

Here's my cardio for the day. Lather, rinse, repeat......

Treadmill: 60 minutes or you can head outside & do this workout

For this workout you will alternating between walking and running for a challenging HEART Rate workout – meaning you will be in and out of your anaerobic threshold zone.

Begin walking at a brisk pace, 3% incline. Walk for 3 minutes, then decrease incline to 0% & increase your speed to RUN for 1 minute, then decrease speed & jog for 1 minute.

Next, go back to the brisk walking pace, but increase the incline by 1%. (You will always walk with an incline but the run will be @ 0% incline for this workout). You’ll follow the minutes/pace below:

Time/Speed/Incline

0-3/Walk/3%

3-4/RUN/0

4-5/Jog/0

5-8/Walk/4%

8-9/RUN /0

9-10/Jog/0

10-11/RUN/0

11-14/Walk/5%

14-15/RUN/0

15-16/SPRINT/0

16-17/Jog/0

17-20/Walk/6%

20-21/RUN/0

21-22/SPRINT/0

22-23/RUN/0

23-26/Walk/7%

26-27/SPRINT/0

27-28 /RUN/0

28-30/Walk/3%

30-45/Walk/8%

45-48/Walk/3%

48-49/RUN/0

49-50/Jog/0

50-53/Walk/4%

53-54/RUN /0

54-55/Jog/0

55-56/RUN/0

56-59/Walk/5%

59-60/Walk/0%

Cardio 2

Booty Boot Camp: Approximate 60 minutes

*You can do this session at home or in the gym.

5 minute warm up w/the jump rope

Then do each of the following as quickly as possible:

10 burpies

10 pop squats

20 mountain climbers

20 crunches

50 skips on the jump rope

- Rest for 60 seconds (make sure you are set up for the next set of exercises)

20 bear crawls

20 spider walks

10 push-ups

20 reverse spider walks

50 skips on the Jump Rope

- Rest for 60 seconds (make sure you are set up to start the RUN at the end of the 60 second rest)

3 minute run on the treadmill (as fast as you can go for the 3 minutes!)

Walk for 2 minutes.

Now, go back to the beginning of the workout (starting with the burpies) and REPEAT! Keep doing this until you have reached 60 minutes.

Tuesday-Thursday

At some point during each of these days do the following:

4 sets of 30 abs

15 push-ups

10 step-ups on bench (10 starting on right foot, 10 starting on left foot)

20 jump lunges (10 each leg)

30 toe taps