fitattempted

CARDIO

THIS IS ALL ON THE TREADMILL– yes you can do walking lunges on the treadmill lol, if you think youll fall off like I almost did, then hop off and lunge back and forth…

0:00 - 5:00  Walking
5:00 - 5:30  Lunges
6:00 - 8:00  Jogging
8:00 - 10:00  Walking
10:00 - 10:30  Lunges
11:00 - 13:00  Jogging
13:00 - 15:00  Walking
15:00 - 15:30  Lunges
16:00 - 18:00  Jogging
18:00 - 20:00  Walking
20:00 - 20:30  Lunges
21:00 - 30:00  Jogging

when I say jog.. I put the treadmill at around 6… walking I had on an incline at 5 and the speed was around four. lunges I had the speed ALL THE WAY DOWn.. they don’t need to be fast. this is a huge leg/butt/glutes AND CORE workout.

Lower Body

I say lower body because im really sore in my CORE area for some reason.. I think it was the mountain climbers..

I did this yesterday:

  • Glute Kickbacks.. I don’t have the machine at my fitness area anymore, so if you hold a band and wrap it around your foot at the same time, it works wonders. (20 times each leg)
  • 30 mountain climbers
  • 1 minute plank
  • 30 high knees
  • 1 minute wall sit
  • 30 pop squats

REPEAT this whole cycle 3 times.

After a circuit like this one, I usually don’t lift, but well I did this time and did::

  • 3x15 Leg Extensions
  • 3x15 Squats
  • 3x15 Leg Presses
  • 3x15 (each leg) Dumbbell Step-Ups on the bench

(All of these I did realllllllyyyyyy HEAVY)

My butt, core and legs are all so sore and im walking like a penguin.

Abdominalsssss

ABS:

One set of 25 leg lifts then cross your legs Indian style and crunch 25 times.. 

(Take a 10 second break)

Repeat 3 times

100 flutter kicks & then bring both feet up to the sky and raise your finger tips to your toes x15
(10 second break)

Repest 3 times

3x50 bicycles (stretch it out and squeeze those abs)

End with 10 walk outs straight into 25 mountain climbers (each leg) and flip and crunch 50 times

Repeat 3 times