Interval cardio workout

This is just one option of an interval cardio workout. Remember, intervals shorten your workout and keep you interested!

Choose a method of cardio exercise (bike, walk, jog, elliptical, etc.) that you enjoy, and follow the outlined timed increments and intensity level:

Minutes/ Level of Intensity
5/warm up to medium
2/hard
2/medium
3/hard
3/medium
1/very hard
2/hard
1/very hard
2/medium
2/hard
3/medium
5/medium to easy for your cool down

*If you're interested in something more personalized (i.e. specific mph on a treadmill) post a comment, send an email, etc. and let me know!

Basic toned arms

I love toned arms; not necessarily chiseled, but toned. It shows persistence and patience. (*When directions say "count for 2 seconds" it is intended for you to take 2 full seconds to complete the movement; not hold the position still for 2 seconds.)

Twisting biceps curl (biceps)

Stand or sit up tall, arms relaxed, weights in hands by your sides, palms facing each other (hammer curl position). Slowly bring weights to your shoulders, twisting your wrist during the lift to make palms face your shoulders at the top of the move (count 2 seconds to lift). Slowly bring arms to original position, twisting wrists again so palms face each other (count 2 seconds to release).

3 sets
12 reps

Triceps press (triceps)

Stand or sit, bend 45 degrees at your hips, elbows touching your sides and bent at a 90 degree angle, weights in each hand. Extend your arm behind you so your arm is almost straight (count 2 seconds to extend). Return to beginning position (count 2 seconds to release).

3 sets
12 reps

Arm extensions (shoulders)

Stand with feet hip-width apart, knees slightly bent, arms relaxed at your sides, weights in each hand. slowly lift your arms out to your sides until arms are parallel to the floor (count 2 seconds to lift). Slowly return to beginning position (count 2 seconds to release).

3 sets
12 reps

Plank Series (abs, glutes)

I recommend completing these exercises as follows: Forearm Plank (1 hold), Half Forearm Plank;Single leg abduction on the right leg, Forearm Plank; Single knee lift on the right leg, Side Forearm Plank Abduction on the right leg, Forearm Plank (1 hold), Half Forearm Plank; Single leg abduction on the left leg, Forearm Plank; Single knee lift on the left leg, Side Forearm Plank Abduction for the left leg.

**Repeat to complete the suggested number of sets as recommended in each plank description.

Forearm Plank

Lay down facing floor, resting on forearms and balls of feet with knees on floor, clasp palms together, keeping elbows in line with your shoulders. Straighten your knees so that your back and neck are parallel to the floor. Contract your ab muscles and hold still.

Hold for 30 seconds, rest by returning knees to floor for 30 seconds. Repeat to complete 6 holds of 30 seconds each. Complete this exercise 4 days a week.

Forearm Plank; Single leg abduction

Lay down facing floor, resting on forearms and balls of feet, clasp palms together and straighten legs (you're in a Forearm Plank position). Flex your right foot and lift it 12 inches off the floor. Slowly move it out to a 45 degree angle, and slowly return. Keep your shoulders down and relaxed and try to keep your hips stationary.

3 sets of 12 reps per leg
4 days/week

Forearm Plank; Single knee lift

Lay down facing floor, resting on forearms and balls of feet, clasp palms together and straighten legs (you're in a Forearm Plank position). Bend right knee so it touches the floor. Flex foot so the arch is facing ceiling. Slowly press foot upward until knee is hip-height; slowly return knee to just above floor. Keep your shoulders and hips stationary.

3 sets of 12 reps per leg
4 days/week

Side Forearm Plank Abduction

Lay on on the floor with your left forearm, left knee, and the inside of your right foot to support you. Your left knee is bent, your right leg is straight. Slowly lift your right leg to a point of slight discomfort; slowly lower to just above the floor. Contract your ab muscles as you lift your leg. Keep all but your lifting leg stationary.

3 sets of 12 reps per leg
4 days/week

Explanation

This up-and-coming blog is something I've been thinking of doing for a few years now, but never had the resources to do so (until now, thanks to blogging! I'm a little slow to catch on).

I plan to have different exercises, etc posted for any and all who want different ideas for fitness or nutrition, or how to change a lifestyle to one that is more active/healthy.

Feel free to leave a comment for suggestions, tips or questions that I can make a later post on.

Keep watching!