Don’t you love a workout which makes sweat fall from your face like an ice cream cone that can’t be licked fast enough? Mmhmm, I thought you would. I do, too!
– Complete the exercises in each set three times before moving onto the next set. Do 10 repetitions of each exercise each time, meaning you’ll complete 30 repetitions of each strength and cardio exercise.
– Anytime you see ‘bike*’, get on the spin bike and find a true, challenging 60 RPMs. This should feel like you’re climbing a hill, and you may have to adjust the tension throughout the workout as your legs get fatigued. Keeping the tension the same, try to increase your cadence to 70 RPMs for 10 seconds. Rest for 10, repeat. Do this three times. This means you’ll be on the bike for 1 minute each time you get on the bike.
–body builders: jump up toward the sky – hop back to plank – jump the feet out to the sides – jump the feet in – push-up – hop the feet up to the hands – jump up toward the sky
–balancing biceps curls: balance on one leg. keep the elbows tucked into the waist, tight abs, tailbone tucked. exhale as you bend the elbows curling the weight up toward your shoulders. inhale to lower.
–side lunge with shoulder raise: check out this YouTube video I posted on Facebook earlier in the week for a visual demo and cueing. As you lunge to the side, raise the arms to the side only as high as the shoulders. as you bring your leg back to center, lower the arms in toward the body.
–wall squat and front raise: squat against the wall. hips in line with the knees and knees over the ankles. follow these cues for a strong core. roll the shoulders up, back and down and press the bottom tips of the shoulder blades into the wall. inhale, and as you exhale raise the weights in front of the body to shoulder height. inhale to lower. repeat.
–bridge and crunches: again, check out the cues for a strong core. for the bridge: inhale, and as you exhale begin to lift the lower back and middle back off the mat, pressing the feet and shoulders firmly into the mat. slowly lower your spine down to the mat and repeat. keep the core engaged the whole time! for the crunches: continue to squeeze the prop in-between the thighs (see core link I keep referring to), lift the legs up toward the sky, bring the hands behind the head to cradle it. inhale, and as you exhale crunch the shoulders off the mat, keeping the core engaged, trying to reach the bottom of the rib bones to the top of the hip bones. inhale to lower down, and exhale to repeat. be nice to your neck! don’t yank on your head here.
*If you don’t have access to a spin bike, you can use another cardio machine of choice or choose a cardio exercise which gets your HR elevated and follow the same 10 seconds on 10 seconds off cue.