If you’ve been mixing things up with workouts #1, #2 and #3 you are going to love (and probably at times, hate) workout #4.
All of these moves will be familiar to you, which means you can really give 110%. As Irene would say, “Yay”!
The big difference here is that you’re only spending five minutes at a time on the eliptical (or the treadmill or doing whatever cardio you choose). If you need ideas for cardio to do at home without any equipment, drop me a line at Erin.Kiernan@whotv.com and I’ll give you some suggestions. Try doing the 20-40 format … go as hard and as fast as you possibly can for 20 seconds, then go at a normal pace for 40 seconds. Do five cycles – then move on to a resistance round.
Cardio #1 5 minutes on Elliptical – Use the 40 seconds/20 seconds protocol
Exercise #2 Messy Lunges hold 10 lbs. weight 45-seconds
Lateral Raise, Front Raise, Overhead Press Descending Pyramid
8 of each, 4 of each then 2 of each
Cardio #2 5 minutes on Elliptical – Use the 40 seconds/20 seconds protocol
Round #2 perform each exercise 2x
Cardio #3 5 minutes on Elliptical – Use the 40 seconds/20 seconds protocol
Hold a 10 lbs. weight in your hands.
Perform 10 squats with an overhead lift; then perform 10 more squats and add a knee lift; continue on performing 10 more lunges add an elegant lunge (curtsey lunge with a side sweep)
Perform all repetitions on both sides
Cardio #4 5 minutes on Elliptical – Use the 40 seconds/20 seconds protocol
Round 4 Side Plank Series (perform on both the right and left sides)
Exercise #1 10 Side Plank with feet open
Exercise #2 10 Side Plank with feet stacked
Exercise #3 10 Side Plank hold the top leg up
Exercise #4 *10 Heel Beats (lying on side bring bottom leg to top leg)
Exercise #5 *10 Scissors (top leg moves front first)
*Rest your head on your biceps with an extended arm – maintain a straight line
Stretch – and you’re done!!!