Cardio:
-3 min walking (warm up)
-25 min HIIT
Inclined walking
Inclined sprint
Complete rest
Lunges
Right side shuffles
Left side shuffles
Complete rest
-3 min walking (cool down)
-3 min walking (warm up)
-25 min HIIT
Inclined walking
Inclined sprint
Complete rest
Lunges
Right side shuffles
Left side shuffles
Complete rest
-3 min walking (cool down)
Abs:
-Cable rope crunches
superset with plank
-Dumbbell Russian twists
superset with right side plank
superset with left side plank
Dollar a Day Training: Downloadable
version includes time/incline/speed specifications for the cardio
workout as well as sets/reps and step by step instructions for the ab workout; I included my personal
training tips and exercise descriptions for the abs movements.
buy
For this week’s combo pack (meal plan & 5 workouts):
Gym Style Details:
Top: Lululemon
Shorts: Nike
Shorts: Nike
Tip of the Day: Use cardio workouts to sculpt your legs and glutes! It is possible, and it’s actually really effective. Here’s why- cardiovascular training, let’s take sprint intervals, for instance, does two things primarily 1) it aids in systemic fat loss by burning calories throughout the workout and 2) it works muscles of your legs, glutes, and abdomen in order to complete the sprinting motions. So not only are you training your leg and glute muscles, but also you’re working on fat burning to reveal those muscles. To really challenge yourself in this regard, play with the incline settings!
On the flip side, because many cardiovascular activities, such as running and biking rely heavily on the leg muscles, use cation not to overwork your lower body muscles. It’s one reason why I like to incorporate complete rest days into my training split.
Other programs you may be interested in:
Hi! I just found your site on Pinterest and I am so excited to get started. I am someone who works out very hard and am always looking for new workouts. I had one question, how long have you been working out/eating this way? I have been doing it for about 2 years now and I just can't seem to get my abs and legs to look as great as yours 🙂 I'm guessing it has to do with my food…I have a hard time sticking to it! But I was just curious. Thank you!
Hey girl,
I'm so happy you enjoy my blog. Oh…I can totally relate to that. I've been working out for about 8 years. However, only about 2 years ago I changed my diet. Previously, I was eating pretty much anything and undereating to make up for snacks and treats. I post my meal plans weekly which consists of 5 meals (a full day). For me, it all comes down to what I eat! I hope I can help you reach your goals and we can do this together 🙂
XO