Anywhere cardio

Today's Workout:
10 lunges
10 push-ups
10 squats
10 sit-ups
10 jumping jacks
Repeat 4 times

Today's Breakfast:

1 glass of lemon detox (lemon juice, cayenne pepper, coconut oil and honey)

1 protein shake - vega sport, almond milk, coconut water, 1/2 shot espresso, glutemine, frozen blueberries and cinnamon topped with cocoa nibs

Arm day - tris and bis

Workout:

EXERCISE	TYPE/MACHINE	DURATION	INTENSITY
CARDIO	CYCLING	45 MIN	HIGH
TRICEPS & BICEPS	FREE WEIGHTS	30 MIN	HIGH
CARDIO	ROWING MACHINE	10 MIN	MED
CARDIO	STEPPER	5 MIN	MED

 

TRICEPS & BICEPS	REPS	SETS	WEIGHT
BICEP CURLS	8	3	15 LBS
TRICEP KICKBACKS	8	3	15 LBS
HAMMER CURLS	8	3	15 LBS
TRICEP EXTENSIONS OVERHEAD	8	3	15 LBS

Morning quickie

Sauna - 5 min (warm up)

Treadmill - 10 min 5 mph jog

Box jumps - 8 reps, 3 sets below knee height



Box jumps - 8 reps, 3 sets above knee height




Hanging leg raises - straight legs - 8 reps, 3 sets



Hanging leg raises - knees bent - 8 reps, 3 sets




Protein shake to follow:

1 scoop vega chocolate smoothie powder

1/2 cup coconut water
1/2 cup unsweetened almond milk
1/2 banana

1/2 cup of ice

Blend well 

20 min HIIT workout

1) Sauna (plan workout and warm up) - 5 min


2) Jogging at 5 mph - 5 mins


3) Squats with 30 lb weights on Smith machine (8 sets, 4 reps)



    Between sets: 8 plie squat jumps




4) Scull crushers on stability ball with 12.5 lb (8 sets, 4 reps)




    Between sets: tricep dips on bench with heels on ball





5) Single legged pike on stability ball (8 sets, 4 reps)



    Between sets: double legged pike - at a quicker pace



6) Yoga stretch


7) Dry Sauna (more stretching)- 5 min

Leg day

1) Dry Sauna (plan workout & choose music) - 5 min

2) Jogging at 4.5 mph - 5 mins

3) Lunges with 10 lb weights and  (8 sets, 4 reps per leg)

    Between sets: 8 plie squat jumps

 
4) Single leg hamstring curls with heel on stability ball (8 sets, 4 reps per leg)

    Between sets: double leg hamstring curls with heels on ball and 10 lb weight on pelvis
 

5) Yoga stretch

6) Dry Sauna (more stretching & blog)- 5 min

Protein shake to follow workout