Workouts

 

  

Blonde Ambition's Cardio and Circuit Challenge

Step 1:    30 Minutes of your favorite cardio

 (bike, treadmill or elliptical)

WHATEVER YOU DO.......MUST WORK UP A SWEAT!!!

Step 2:     Stations  (complete each as quickly as possible)

1.)  1 minute continuous push-ups (real ones!)

2.)  1 minute crunches on ball

3.)  1  minute box jumps

4.)  1 minute lateral raises with 5 lb dumbells (4 moves- front, side, butterfly, breath)

5.)  1 minute twisting crunches on ball (alternate sides)

6.)  1 minute plié jumps (start with knees bent and feet slightly wider than shoulder, jump           and click heels, quickly return feet back to original squat position absorbing your weight as you land)

7.)  1 minute 5 lb continuous shoulder press

8.)  1 minute lower ab leg lifts (lay flat on back with hands palms down under your bottom; in a controlled movement lift legs to 90 degree position and slowly lower back down stopping before you feet touch the ground)

9.)  1 minute jump lunges (start in a lunge position, jump and switch to opposite leg lunge absorbing weight as you land)

10.)  1 minute plank

 

Work it, Mama!

Rockin' Interval and Free weights Workout Routine

to tone and sculpt your whole body!

Monday

Cardio- 30 Minute interval Training on Treadmill 

Minutes 0-2 -   Walk at 4.5 speed

Minutes 2-5-     run at 7.0 speed

Minutes 5-7-   Walk at 4.5 speed

Minutes 7-10-    run at 7.0 speed

Minutes 10-12  Walk at 4.5 speed

Minutes 12-15-   run at 7.0 speed

Minutes 15-17-  Walk at 4.5 speed

Minutes 17-20-   nrun at 7.0 speed

Minutes 20-21-  Walk at 4.5 speed

Minutes 21-25-    run at 7.2.  speed

Minutes 25-26-    Walk at 4.5 speed

Minutes 26-30-     run at 7.2.  speed

Abs-  100 crunches on bosu ball

- 100 twisting crunches on bosu ball (alternating sides)

Arms-  grab two sets of dumbells

(Advanced version- 25lbs and 15 lbs)

Shoulder and chest press ( 25 lb dumbells)

Set 1-     10 overhead shoulder presses

Rest 60 sec and recline bench

10 chest presses

Rest 60 sec

Set 2-    Repeat

Set 3-   Repeat

Biceps and Triceps (15 lb dumbells)

Set 1-    10 overhead tricep extensions on each arm

Rest 60 sec

20 bicep curls alternating arms

( you will end up doing 10 on each arm)

Rest 60 sec

Set 2-    Repeat

Set 3-    Repeat

 

Tuesday

Cardio- same as Monday
Abs - same as Monday
Legs
Set 1      - 10 Leg extensions on machine
-10 Hamstring curls on machine
rest 60 sec
Set 2 - repeat
rest 60 sec
Set 3- repeat until muscle burnout (go until you can't possibly do a single more!)

Lunges - 2 Sets of 50 alternating lunges back and forth across the room

 

Wednesday

Cardio- repeat Monday

Abs - repeat Monday
Arms - 4 sets of 25 pushups (do last 5 of each set in slow motion)
Shoulders- ( grab two 8lb weights)
 Set 1-   10 lateral raises to front
            -  10 lateral raises to side
-  10 butterflies
rest 60 sec
Set 2 - repeat
rest 60 sec
Set 3 - repeat


Thursday

Cardio - repeat Monday
Abs - repeat Monday
Legs - repeat Tuesday

Friday

Cardio- repeat Monday
Abs - repeat Monday
Arms - repeat Monday

Saturday
Cardio- repeat Monday
Abs - repeat Monday
Legs - (grab two 15 or 20 lb weights)
Set 1 -  10 squats
-  10 single leg squats with back foot balanced on bench (right leg)
-  10 single leg squats with back leg balanced on bench (left leg)
rest 60 sec
Set 2- Repeat
rest 60 sec
Set 3- repeat

5 Day Total Body Workout

(approximately 50 minutes/day)

 

 

Day 1:   30 Min cardio (treadmill, elliptical or bike)

 

               100 crunches on the bosu ball

              100 twisting crunches on the bosu ball (alternating sides)

 

               Machines:

                (3 x 10)  Chest press

                (3 x 10)  Tricep machine

                (3 x 10)  Bicep machine

                (3 x 10)  Shoulder press

 

               Free Weights: (5lb, 8 lb or 10 lb dumbells)

                (1 x 10) Lateral Raises to the front (lift weights directly in front of body until they    are parallel with the floor)

                (1 x 10)  Lateral Raises to the side (lift weights directly to the side until they are   parallel with the floor)

                (1 x 10)  Butterfly Raises (Bend over slightly where shoulders are directly above knees holding weights in front of you, lift arms to the side....should look like flapping wings)

 

                 *Final Move:  hold handstand against the wall for 1 minute*

 

Day 2:   30 Min cardio (treadmill, elliptical or bike)

         

                100 crunches on the bosu ball

                 100 twisting crunches on the bosu ball (alternating sides)

 

                 Machines:

                 (3 x 10) Leg Extensions

                  (3 x 10) Hamstring curls

 

                 Floor Work:

                  25 Booty Circles to front on left leg (On hands and knees, lift left knee straight to the side until parallel with floor and circle back down  moving towards the back.....repeat)

                  P.S.- You WILL look and feel like a dog lifting his leg....but it WILL be worth it!!!

                  25 Booty Circles to back on left leg (This will be the same motion as previous move but in reverse......On hands and knees, lead left foot to the back and circle up and around leading your left knee towards the front...should look like you are trying to circle your knee over an invisible bar)

                  25 Booty Circles to front on right leg

                  25 Booty Circles to back on right leg

                 25 Donkey Kicks on left leg and hold (On hands and knees, extend left heel diagonally behind you to about a 45 degree angle.....HOLD LAST ONE FOR 30 SECONDS!)

                 25 Donkey Kicks on right leg and hold

 

             *Final Move:  Hold plank position for 1 minute to 1 minute 30 seconds* 

 

Day 3:  repeat Day 1

Day 4:  repeat Day 2


Day 5 :    30 Min cardio (treadmill, elliptical or bike)

 

               100 crunches on the bosu ball

              100 twisting crunches on the bosu ball (alternating sides)

                (4 x 25) pushups
                (2 x 50) walking lunges alternating legs
                (4 x 25) calf raises
                
                *Final Move:  plank for 1 minute and hold handstand against wall for 1 minute)*