Cardio (treadmill, elliptical, bike, etc.)
-3 min walking (warm up)
-30 min steady state
Interval 1: speed walking
Interval 2: jogging
Interval 3: inclined walking
-3 min walking (cool down)
NOTE: walk & jog does not just have to be done on a treadmill; substitute walk for moderate pace and jog for a faster pace on cardio equipment of choice
Abs:
-Crunches
-Plank
-Bicycle crunches
-Right side plank
-Left side plank
-Crossover toe touches
-Extended Plank
Dollar a Day Training: Downloadable
version includes time, incline, and speed specifications for the cardio workout and sets/reps for the ab workout; I included my personal
training tips and exercise descriptions for the abs movements. buy
For the week 2 of the 8 week extravaganza combo pack (meal plan & 5 workouts): buy
For a girl who dislikes doing abdominal exercises, this may be one of my favorite ab workouts. It really works the abdominal muscles and the core as a whole! Total tummy tightener! These area a few goodies from today’s workout!
Tip of the Day: What is steady state cardio?? From my standpoint, when I first stepped foot on a treadmill almost 8 years ago, I simply walked or jogged, keeping my heart rate at a steady state throughout the duration of the workout (a short definition of steady state cardio). Then the HIIT bandwagon swooped me off my feet, and I loved the shorter duration, fun intervals, and benefits of high intensity interval training. Still, there are great advantages to steady state cardio. Steady state cardio offers an alternative route for those who may not have the mobility, endurance, or want to partake in highly intense bursts, such as sprinting. When you’re body works at around 65% of your maximum heart rate, you’re working within your “fat burning range” and steady state cardio often keeps you in this range for a longer period of time than HIIT. My take: include both in your regimen and switch it up – keep that body guessing!
QUESTION OF THE DAY: What’s your favorite type of cardio?
Hi Lauren! Question for you – I've added HIIT cardio into my weekly training routine (thanks for the motivation and inspiration!) I've done one weekly session for the past few weeks and noticed results already. I've been increasing sets and decreasing recovering time with each session. Is once per week enough? Do you stick with HIIT only once per week?
Hi Lauren! Question for you – I've added HIIT cardio into my weekly training routine (thanks for the motivation and inspiration!) I've done one weekly session for the past few weeks and noticed results already. I've been increasing sets and decreasing recovering time with each session. Is once per week enough? Do you stick with HIIT only once per week?