TRIPLE THREAT CARDIO WORKOUT {04.14.2015}

This is a Stairmaster workout that will have you sweating the whole way through! Let's get started!

Set your machine for 10 minutes. You can start at level 5 and then gradually move to 7, 9, 11, ect., until you reach max.

Follow these steps...

1. Start with a regular walk for 1 minute
• targets the quads and booty
2. After 1 minute, turn to either the left or right side and walk sideways for 1 minute
• targets the inner and outer thighs
3. After 1 minute, turn to the opposite side and walk sideways for 1 minute
• targets the inner and outer thighs
4. After 1 minute, turn all the way around and walk backwards for 1 minute (be very careful!!!)
• targets booty and hamstrings
5. After 1 minute, turn back to the front and step with your "tippy-toes" for 1 minute
• targets the calf muscles
6. After 1 minute, start kickbacks for 1 minute
• targets the booty and abs
7. After 1 minute, skip a stair each step for 1 minute
• targets the thighs and strengths the back muscles
8. After 1 minute, turn to either the left or right side and walk sideways for 1 minute
• targets the inner and outer thighs
9. After 1 minute, turn to the opposite side and walk sideways for 1 minute
• targets the inner and outer thighs
10. After 1 minute, end with a 1 minute regular walk
• targets the quads and booty

This completes the workout, and you have successfully worked your legs, abs, and back {TRIPLE THREAT}!!!

If you want to add more cardio for toning, tightening, and fat-burning, get on that treadmill! I always, always, always start my morning with a 5-minute walk at an incline of 3.5, speed of 3.5 followed by a 5-minute run at an incline of 0, speed of 6.5! (Want to see my full workout plan for ladies? Check out my post here!)

FULL BODY WORKOUT - LADIES {04.14.2015}

I've been getting lots of questions and requests for my daily workout plan, so here it is!!! Anytime I do a 3am workout, I rarely get to finish this whole plan. Typically for 3am workouts, I just focus on #'s 1, 2, 4, & 7, which gives me a really great 30-minute workout. However, evening workouts, I do complete this Full Body Workout plan. Enjoy, and don't forget to let me know how you do.

1. 10-minute Treadmill: 5-minute walk; 5-minute run
2. 10-minute Stairmaster routine (check out the Triple Threat Cardio Routine)
3. 3 sets of 15 squats with 20, 30, or 40lbs.
• start at your comfortable weight and then increase weekly by 10lbs.
4. 100 crunches
• increase by 50 weekly
• 
5. 3 sets of 10 arm kickbacks
• increase sets w/ lower weights or decrease sets w/ higher weights
• 
6. 3 sets of 10 arm pull-down
• increase sets w/ lower weights or decrease sets w/ higher weights
• 
7. 3 sets of 10 preacher curls
• increase sets w/ lower weights or decrease sets w/ higher weights
• 
8. 3 sets of 10 rowing
• increase sets w/ lower weights or decrease sets w/ higher weights
• 
9. 3 sets of 10 chest press
• increase sets w/ lower weights or decrease sets w/ higher weights
• 
10. End in the Steam Room for 5- or 10-minutes (max is 15-minutes)

Now, I also get questions about our 6-day workout schedule. Below, I have posted days and times that we hit the gym!

MONDAY - 3am
TUESDAY - 3am
WEDNESDAY - 6pm
THURSDAY - 3am
FRIDAY - 6pm
SATURDAY - 9 or 11am
SUNDAY - Off/Optional 30-minute light workout
(this past weekend, we opted to do a Saturday 11am workout and Sunday 1am workout. This allowed us to get an extra 30-minute workout in and we were able to complete 7-days although we considered it "training" for the 2-a-day workouts that will be coming weeks 9 thru 12. Right now, we are in week 7!)

***GUYS - We will post Erik's workout plan tomorrow!***

 

 

Thanks for reading! Make sure you let us know how you do and if you feel the burn!!!