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I know I’ve posted this before, but I LOVE Tara Stiles. Her yoga channel is boss, yo. I’m going to try and do this routine every morning before I start my day.
Namaste, bitches.
Find the songs that motivate you to push harder and for longer. Pick songs with BPM’s that match your workout tempo for that flawless gym playlist.
Rihanna & Jay-Z - Talk That Talk - 84 BPM
Looking for the rest of the week’s exercises? You can find them right here!
SATURDAY: CARDIO AND ABS
For details on this workout, keep reading:
Warm up: Any form of cardio that gets your heart rate up to around 80% of your maximum heart rate.
Exercises: These exercises will target your upper and lower abs, obliques, and transverse abdominis. Remember to keep your core locked on tight throughout for maximum BURN. Do 15 reps of each (unless otherwise stated) and complete 2 sets (or 3 if you’re super keen!).
Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off and knees and hips bent. Gently hyperextend back on contour of ball. Place hands behind neck or beside head. Flex waist to raise upper torso. Return to original position.
Lie flat on your back on a gym mat on the floor. Place your arms out to your sides with your palms flat on the floor for support. Flex at the hips and keeping the legs straight and your knees and feet together, raise your feet towards the ceiling. Pause briefly when your hips are at right angles to your trunk and then lower the legs back down in a controlled fashion.
In a push up position, rest your feet on a swiss ball. the bottoms of your shins and ankles should be resting on the ball and your body should be parallel to the floor. Keep your upper body stationary and bring your knees in towards your chest, rolling the ball towards you. Return to start position. Thats one rep.
Lie facedown on a Swiss ball, hands behind your head, feet against a sturdy object. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds. Slowly return to start. That’s one rep.
Cardio: 30-40 minutes of your choice - whatever you want as long as it gets your heart pumping!
Looking for the rest of the week’s exercises? You can find them right here!
THURSDAY: ABS AND CARDIO BLAST
For details on this workout, keep reading:
Warm up: Any form of cardio that gets your heart rate up to around 80% of your maximum heart rate.
Exercises: These exercises will target your upper and lower abs, obliques, and transverse abdominis. Remember to keep your core locked on tight throughout for maximum BURN. Do 15 reps of each (unless otherwise stated) and complete 2 sets (or 3 if you’re super keen!).
Hold a medicine ball (or dumbbell) and lie flat on your back with knees bent, legs hip-width apart, abs engaged, and arms extended straight up toward the ceiling. Use your abs to “crunch” up by lifting your head, neck and shoulder blades off the mat. Slowly return to the mat to complete one rep.
Lie on your back with your hands underneath your tailbone and have your legs straight upward. Pull your navel inward and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips.
Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips. Raise hips upward by lateral flexion of spine. Lower to original position. Thats one rep. Repeat with opposite side.
Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
Lie face down on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position. Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Pause, and return to start position. Thats one rep.
Cardio: 45 minutes of cardio that will keep your heart rate up and work your whole body!
Cool down and stretch: IMPORTANT! Don’t leave this bit out. Take 5-10 minutes to do some light cardio, decreasing the workload gradually. Then take as much time as you need to stretch out all of your muscles. Don’t know where to start? You could try here, here or here :)
Enjoy!!
Weekly Workout Schedule: December Edition
Here’s the program I’ll be using this month - I’ve adapted it from a combination of the Abs Diet (here) and Women’s Health mag’s 21 day bikini body challenge (here) and then bits and pieces that I’ve picked up around the interwebs. It involves:
Detailed workouts can be found here:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday (coming soon!)
Feel free to use it if you like! I’ll be adding detailed descriptions of each workout in the next couple of days. Happy sweating!
x
Kate
After 4 years of free gym membership at the uni gym, my student privileges have been revoked a I am now a reluctant member of what they call “the real world” (blergh). So, I am now paying for my workouts, which is probably a good thing because it will at least motivate me to go. Plus the gym I joined offers some kick ass classes. AND they have ghds in the changing rooms. Woo!
Here’s what it looks like:
All the cardio equipment is brand spanking new, and they have a really nice free weights/swiss ball area which is rad. Oh, and I can use any of their gyms which is great because one is womens’ only so if I don’t feel like working out around guys I don’t have to. Choice.
Anyway, for my first ever workout here’s what I did:
15 mins on the cross trainer (225 cal)
35 mins on the bike (285 cal)
All while watching x factor and fashion police. Technology these days!
