Cardio (Pyramid Style):
-3 min walking (warm up)
-HIIT
Jog (level 1 time length)
Sprint (level 1)
Jog (level 2)
Sprint (level 2 – increase time)
Jog (level 3 – increase time)
Sprint (level 3 )
Jog (level 4 – increase time
Sprint (level 4)
Jog (level 5 – increase time)
Sprint (level 5 )
Jog (level 4 – decrease time)
Sprint (level 4)
Jog (level 3 – decrease time)
Sprint (level 3)
Jog (level 2 – decrease time)
Sprint (level 2)
Jog (level 1 – decrease time)
Sprint (level 1)
-3 min walking (cool down)
-3 min walking (warm up)
-HIIT
Jog (level 1 time length)
Sprint (level 1)
Jog (level 2)
Sprint (level 2 – increase time)
Jog (level 3 – increase time)
Sprint (level 3 )
Jog (level 4 – increase time
Sprint (level 4)
Jog (level 5 – increase time)
Sprint (level 5 )
Jog (level 4 – decrease time)
Sprint (level 4)
Jog (level 3 – decrease time)
Sprint (level 3)
Jog (level 2 – decrease time)
Sprint (level 2)
Jog (level 1 – decrease time)
Sprint (level 1)
-3 min walking (cool down)
Abs:
-Cable rope crunches
-Decline crunches holding plate
-Russian twists holding dumbbell
Dollar a Day Training: Downloadable
version includes time, incline, and speed specifications for the cardio intervals, further details on the pyramid style, and step by step instructions for the ab workout; I included my personal
training tips and exercise descriptions for the abs movements.
buy
For the week’s combo pack (meal plan & 5 workouts):
buy
Confession: I worked really hard up until the holidays to ensure that when I took my Christmas vacation, I could take a more relaxed approach to healthy eating and workouts. I found it difficult to jump back into my normal routine when I returned home and found myself in a bit of a motivational funk. If you can relate…it’s okay – it happens to so many of us. I usually take those times to get an extra bit of sleep, do extra stretching, use an off day to get to yoga…anything to help my body recover. Then, dive in deep! This is my second week of working my booty off (pun intended). Don’t stop loves; hard work always pays off…it’s just a matter of time!
Fitness Barbie Gym Style:
Top & Shorts: Lululemon
Shoes: Nike Frees
Tip of the Day: Pyramid training part deux. Yesterday, I introduced a pyramid training technique for a weight training workout. Today, I used that same style with a different application: manipulating the time. Again, think of the shape of a pyramid – there is a gradual increase, a peak, then a gradual decrease. This is the form of the cardio workout with the timing of intervals. On the download, I specified exactly how long each interval will be and the amount of each increase. You can simply pick a starting place, increase continually, reach a peak, then follow the same pattern while decreasing in length.
I can totally relate to the workout funk while being home. All I want is to hit my favorite restaurants and cuddle with my dog. I've been working hard the last two weeks, but this week has slowed because my school (and gym) closed due to ice. Think I need to hit up a little home workout today though!
xo Amanda
http://strawberrychicxo.blogspot.com