40 Minute Fat Blasting Cardio-Strength Pyramid

I don’t know about you guys, but I am starting to get cabin fever. I am SO ready for spring.  I’ve already caught myself going through the motions with my workouts. This is actually what inspired this workout, I wanted something to kick my workout blues to the curb. Not going to lie, I started this workout off feeling “blah” but by the time I hit my 4th set of stairs I was ready to bring it. I got my beats bumpin and really hit my stride (pun intended). Even if you’re stuck inside you can do this workout really anywhere! If you don’t have access to stairs you can jump rope, do shuttle runs, suicides, or jumping jacks – anything that gets your heart rate up! The stairs definitely had me going anaerobic. I hope this workout can break your February fitness funk – atleast for one day anyway 😉

40 Minute Fat Blasting Cardio-Strength Pyramid:

Equipment I Used:
Interval Timer App (free)
Dumbbells
Physio Stability Ball
Exercise Mat

5 Sets  interval cycles (number of moves)
45 seconds of work (High)
15 seconds of rest (Low)
set the repeat option to “ON” for 5 cycles.

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!

Each round of interval timed toning moves is 5 mins. Followed by descending timed stair runs (5 mins, 4 mins, 3 mins, 2, mins, 1 min). Do your run, then start your interval Timer as you begin your 5 toning moves. Then pause the timer and begin your stair run (I just glanced at the time before starting my stair run). Start your interval timer back up again once you’ve finished the stair run cardio interval.  So it will look like this:

  • Round 1: 5 min Stair Run, 5 interval timed toning moves
  • Round 2: 4 min Stair Run,5 interval timed toning moves
  • Round 3: 3 min Stair Run, 5 interval timed toning moves
  • Round 4: 2 min Stair Run, 5 interval timed toning moves
  • Round 5: 1 min Stair Run, 5 interval timed toning moves

Trainer Tip: During the first round, try and keep track of how many reps you do for each of the five interval timed toning moves. On the fifth and final round, try to match those rep numbers. Not gonna lie I couldn’t match it for the glider planks, but just having that number in my head helped me push myself harder than I normally would have during the last round!

Want an even longer more challenging workout?
Repeat the circuit but this time acceding the time of your stair runs (so climb back down the ladder: 1 min, 2 min and so on til you finish with a 5 min stair run)! Still doing the 5 interval timed toning moves between each stair run. 

When we were trying to get photos of the Glider Planks I had to hold the walking positions, so my hubby could catch the stills (so the pics wouldn’t be blurry). Not gonna lie I was having trouble maintaining my isometric holds, so that Michael could get the pictures (in my defense I had already done spin class that morning – so my muscles were already tired). Anyway, Michael was all “really you can’t hold those planks so I can get the pictures??” and so I challenged him to it…and snapped these gems:

mike-glider-planks

And now back to your workout:

40 min fat blasting cardio stength pyramid5 Interval Timed Toning Moves:

Stability Ball Hamstring Curl: Lie on your back with your calves and heels on a stability ball. Raise your hips until your body forms a straight line from knees to shoulders.  Without pausing, do a hamstring curl, pulling your heels toward you and rolling the ball as close as possible to your booty. Pause, then reverse the movement. As you get tired you’ll want to drop your hips. Dont!

Reverse Flye with Alternating Single-Leg Kickbacks: Grab a pair of dumbbells (I used 7-lb weights) and stand with your feet hip-distance apart and your knees soft. Bend forward at the hips and let your arms hang straight down from your shoulders, with your palms facing each other.  Simultaneously raise both arms out to the sides as you squeeze your shoulder blades together, while also raising your right leg until your upper body is almost parallel to the floor. Return to start. Repeat on the opposite side.

Alternating Curtsy Lunges with Biceps Curl: Grab a pair of dumbbells and stand with your feet hip-distance apart. Take a big step back with your left leg, crossing it behind your right, holding a dumbbell in each hand by your sides, palms facing inward. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Return to starting position and . Perform a biceps curl: Bend your elbows and rotate your palms forward as you pull the dumbbells up toward shoulder level. Be sure to keep your elbows at your sides (do not let them move forward away from your body). Flex your biceps tightly at the top of the movement, then lower the dumbbells in a slow and controlled motion back to the start position. Repeat curtsy lunge on the opposite side. Followed by a biceps curl. Repeat.

Plie Squat to Upright Row:  Stand with feet slightly more than hip-width apart, toes pointing out (about 45 degrees – think opposite corners of a room). Hold dumbbells in front of you, palms facing body. Slowly lower into a squat, bending knees and keeping back straight and chest upright. Return to starting position, lifting dumbbells up to chest height, keeping elbows pointed out to sides (think zipping the dumbbells up your body up towards your chin. Slowly return to starting position. That’s one rep! 

Glider Planks: You’ll need an uncarpeted smooth surface, such as your kitchen floor, so the towel glides easily. Begin in plank position, palms flat and under shoulders, toes positioned on your towel (you can use one washcloth for each foot or just a single towel – up to you). Pulling belly button in towards spine, walk your hands forward, while your body maintains a plank, dragging your feet as you move. Repeat moving backwards. Think the length of a hallway, when you reach one end, reverse directions, and so on! Be careful not to over-arch your lower back or let your booty raise up towards the ceiling!

How do you get out of a workout rut??

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30 Minute Total Body ♡ Interval Circuit

I kind of just made this up one morning before I went to the gym, but I have to say it’s a definite keeper. For this particular interval workout, I wish I’d had a yoga block, but I guess I can add that to my exercise equipment wish list. For those of you who aren’t serious yogi’s with yoga blocks just laying around, you can use a book or a light weight dumbbell (like me) to squeeze, while you do your wall ball squats! Also for the chest presses with the resistance band, remember to alternate which foot is forward for each round – think odd rounds are right, even rounds are left.

I used this circuit with a client and I think she described it best when she said that “each move feels like a break from the last”… basically you’ll forget that your legs are tired while you burn out your chest and back and so on. I know, your all “yeah right Engrid, that’s really convincing me to want to do your workout”… and I say you’ll thank me later ; )

And before I describe the workout, can we have a moment for how many times I seem to make this awesome bug-eye face when I am trying to just look normal. I wonder if I do this even without a camera pointing at me?? Moving on.

30 min Total Body Interval Circuit_wall sit with adduction

30-Minute Total Body Interval Circuit Workout:

Equipment I Used:
Interval Timer App (free)
Light-Weight Dumbbell (or yoga block)
Physio Stability Ball
Resistance Band

For each of the following exercises, you’ll set your Interval Timer App for:

IMG_6060

5 Sets  interval cycles (number of moves)
35 seconds of work (High)
15 seconds of rest (Low)
set the repeat option to “ON” for 8 cycles.

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!

Each round is 3 min 45 sec round. You can pause your Interval Timer and take a quick drink of water and then quickly get going onto the next round.

30-minute-Total-Body-Interval-Circuit-Workout

Wall Ball Squats with Adduction: Hold a Physio/Stability ball behind you and stand so that the ball is pinned between your back and the wall. Place your feet about 2 feet in front of your body, so that when you squat your knees do not extend past your toes. Keeping your back in contact with the ball, lower your body (aka squat down) while squeezing your thighs together to hold your yoga block in place. You should aim to lower yourself until your upper thighs are at least parallel to the floor.

Rows with Resistance Band: Attach two handle grips and secure the band at or just below mid-chest height and grab a handle in each hand. You can use a stair banister or door handle. Stand facing where you’ve secured your band, feet hip-distance apart, then sit your hips back and allow your knees to be soft (slightly bent). Bend your elbows to row the handles to the sides of your chest, squeezing your shoulder blades together as you pull back. Also be careful not to let your head protrude forward while you perform this move to avoid strain on your upper back and neck muscles.

Chest Press with Resistance Band: Same deal with the placement and securing of your resistance band, except this time stand facing away from where you’ve secured your band. Holding a handle in each hand in front of shoulders. Elbows bent and parallel with the floor, palms facing the floor. Step forward with one foot so that you’re in a lunge position. Maintain a slight bend in the knee of your front leg (remember to alternate which leg is forward each round – think odd rounds are right, even rounds are left). “Punch” both arms straight out in front of your chest, keeping your arms parallel to the floot. Bend elbows to return to starting position. That is one rep. 

Alternating Single-Arm Kettlebell Swings: With one hand, with an overhand grip hold a kettlebell (or dumbbell) in front of you . Bend at your hips and knees and lower your torso until it forms about a 45-degree angle to the floor. Swing the kettlebell between your legs. Keeping the arm holding the kettlebell straight, thrust your hips forward, straighten your knees, and swing the kettlebell up overhead as you rise to standing position. As you squat back down exchange the kettlebell to your other hand on the down-swing. This can take some coordination but I promise it’s a lot easier performed than it is written out. This movement should be fluid and is driven by the hinging of your hips. You should be squeezing your glutes together as you thrust your hips forwards. This is what creates the momentum of the swing. Swing the weight back and forth with fluid force.

Inchworms: Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward as far as you can without letting your hips sag. Then take tiny steps to walk your feet back to your hands. That’s one rep.

Discovered any new moves recently that you love? Lay it on me!

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