Lets kill it this week ! Today you will warm up with a cardio session of choice. 

Following your workout. Complete 20 minutes of cardio ! I understand 20 minutes is hard but give me the most you can ! I have you doing the elliptical but you can do any cardio of choice (treadmill, stair-master, jumprope)

Please read the descriptions of all workouts for important info !

If you’ve ever been short on time, or just needed to power through a workout to get to the other side, you may have decided to skip the few minutes of warming up and jump right into your workout. 

We’ve all been guilty of this, but the few minutes of warming up (seriously, it takes five minutes) can make a huge difference for our performance during and after the workout. By literally “warming up” your muscles by increasing blood flow and raising your body temperature, you can maximize your cardio routine even more.

Do a 5 minute warmup. Options: 

GYM- Treadmill, Stair-master, Elliptical, Row Machine, jumprope

HOME- Run or fast pace walk, jumprope, do a cardio circuit from my cardio circuit portion of the app.

Cardio Warmup of choice (See description for important info)

Increase weight after every set. 

Stand with feet slightly apart, and your back straight. 

Your arms should be hanging in front of your legs about a foot away from your body. 

Face your palms inward holding a dumbbell in each hand.

As you exhale, raise the dumbbells at your sides, keeping your elbows slightly bent.

Continue to raise dumbbells until they are level with your shoulders. Inhale and lower arms slowly to the starting position. This completes one rep.

SHOULDERS Lateral Raises

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

TRICEP Rope tricep extension

- Hold the straight bar with your palms down on the bar
- Raise until shoulder height
- Lower with a slow controlled motion
- repeat

SHOULDERS Rope cable front raise

1. Lie on your back with your knees bent and your arms out to the sides, holding a dumbbell in each hand. 

2. Lift your hips off the floor and then bring the dumbbells up with your palms facing each other. 

3. Lower your arms back to the starting position and repeat the movement until the set is complete.

Keep your hips elevated in the beige position.

In the video Im using a step to give me more depth but the step is optional. Im using 15lb Dumbbells.

CHEST glute bridge with chest press

CORE V-Up & Seated Knee Tuck

Trail Onto The Machine Confronting The Screen
You should be careful before venturing onto the machine. When you train, the pedals will start to move normally and there is a chance to lose your parity or balance. So, be careful and grab the handlebars while you stepping onto the pedals. It will enable you to remain balanced.

Start Pedaling To Switch It On
Take a couple of moves over the pedal, you will see the screen lighten up within a few seconds. If not, simply press the start button.

Start Accelerating At An Even Step
When you start pedaling, your arms should swing with the shafts. Exactly when your right foot goes down, the left shaft should be pulled toward your body. Again reverse the same procedure for the left leg.

Apply Resistance
Speed doesn’t bring good results in every case specifically on the cross-trainer machine. It is recommended to switch on-resistance button. It will help you to push more diligently over the pedals and lead a better result for your muscles.

Alter Up Your Course Onto The Pedals
The pedals of this cardio machine can moreover go in reverse. Going in reverse promotes varieties of your superior exercise. Moreover, it will enable you to do hamstring and glutes workout.

CARDIO Elliptical

W5/D2 Upper Body (Push) + Core  + Cardio

Thank you so much ! 
First workout in this program. 
Locking forward for amazing results. 
I’m starting at 240lbs

McNamara

It was great! Im a beginner, so I did my best. I definitely worked up a sweat and burn!

Michelle

Great !!!!!!! I might be able to walk tomorrow

Denisse

W1/D1 LOWER BODY

This one had me sweating from start to finish!!

Manyssa

Courtnee

W1/D2 Upper Body (Push) + Core  + Cardio

Loved this definitely felt the bird and the sweat.

Shairreous

Didn’t finish the last exercise but almost

Monique

Jackie

W1/D3 LOWER BODY

Jasmine

W1/D4 Upper Body (Pull) + Core + Cardio

Sharon

Giiiirllll the burn was real with this one 🔥🥵

W1/D5 LOWER BODY

Marquita

I added this to day 5 after the workout something I’ve been wanting to do and I actually lasted 30 minutes

W5/D2 Upper Body (Push) + Core + Cardio

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