Weekly Circuits & Cardio Workouts + Sale Alert

Hey friends!  I have some new workouts for ya this week plus I’m including some cardio workouts!! I know it’s nice to have a cardio workout already made up for you so you don’t have to think about it so I’m including those here too.

Also…there will be over 30 new cardio and HIIT workouts included in the new workout program, at all different levels whether you’re trying to start increasing your cardiovascular endurance or if you’re an expert cardio chick 🙂

In case you missed it on my Q&A, I decided that I WILL be done with getting this program all together before the New Year…so we can ALL start it together on January 1st and start out 2018 on the best foot possible.  So plan for that!  I have buried myself inside my house this weekend and made a ton of progress so I’m getting close. I hope I can release it a little before Christmas or so, so you have time to get everything you need before Jan. 1 and you’ll be ready to kick some serious booty.

Be sure you’re subscribed to my email list to know when it’s released and for a special little gift to you for being here 🙂

PS…one of my favorite activewear companies is having a big sale on a lot of pieces I have so I wanted to share with y’all in case you liked any of it and wanted to snag at the discounted price!

SPORTS BRA // LEGGINGS

SPORTS BRA // MARBLE MESH LEGGINGS

SPORTS BRA (similar) // CAMO LEGGINGS // BOMBER JACKET

And now onto the workouts!

WEEKLY WORKOUT SCHEDULE: CIRCUITS & CARDIO

For the strength circuits M-W-F, complete it 3 times though before moving onto the next set of exercises unless otherwise specified. Be sure to choose a weight that is heavy enough to challenge you for the last 3-4 reps of each move but that you can still perform the move with proper form.

Monday:  Legs & Cardio

CIRCUIT 1:

• Kettlebell Swings: 30x
• KB Squats: 10x
• Jump Rope: 1 minute

CIRCUIT 2:
• Plié Squats with Dumbbell: 15x
• Plié Squat Jumps: 10x
• Jumping Jacks: 1 minute

CIRCUIT 3:
• Bench Step Ups w/ Dumbbells: 8x per side
• Tuck Jumps: 10x
• Alternating Front Kicks: 1 minute

CIRCUIT 4:
• Alternating Back Lunges: 20x total (10 per side)
• Switch Lunge Jumps: 10x
• Plank: 1 minute

 

Tuesday: Cardio: 30-45 minutes your choice OR Treadmill Incline Walk Workout

• 5 minutes high incline walk (incline 12-15, speed 3.5)
• 5 minutes medium incline walk (incline 8-12, speed 3.5
• 5 minutes low incline walk (incline 3-7, speed 3.5
• Equals 1 set.  Repeat 2-3x for a 30-45 minute workout

Wednesday: Plyo + Lower Abs & Core
Plyo (complete 3x):
• 1 minute high knees
• 10 burpees
• 1 minute jumping jacks
• 10 star jumps
• 1 minute alternating punches (engage core!)
• 10 squat jumps
• 1 minute alternating front kicks
• 10 plank jacks

Lower Abs & Core (3x through):
• 20 straight leg crunches
• 20 straight leg lifts
• 1 minute straight leg lift hold (or as long as you can)
• 20 superman’s
• 50 reverse crunches
• 1 minute flutter kicks
• 20 back extensions on stability ball (or can be on floor if preferred)

Thursday: 30-45 minutes Cardio of your choice OR Treadmill Sprints (you can also do these outside on a track or even in your neighborhood).  Sprint or run as fast as you can for the sprint portions and either walk or standing rest for the breaks.

• 15 seconds sprint, 15 seconds rest/walk.  Repeat 15x
• 30 seconds sprint, 30 seconds rest/walk.  Repeat 10x
• 45 seconds sprint/run, 45 seconds rest/walk.  Repeat 5x.
• 1 minute sprint/run, 2 minutes walk.  Repeat 2x.

Friday: Full Body + Optional 20-30 minute walk

CIRCUIT 1:

• Squats to shoulder press 12x
• Alternating back lunges with biceps curls 10x per side
• Triceps dips on bench 20x

CIRCUIT 2:

• Single arm lawnmower 10x
• Lateral lunges 10x per side
• Outwards facing biceps curl to V-press 10x

CIRCUIT 3:

• Alternating heel tap abs 20x
• V-sits 20x
• Crunches with weight (DB or med ball) 20x

Saturday: 45-60 minutes cardio of your choice OR go out for a long walk or run.  Incorporate some jogging if you’re walking if you’re able! See how many miles you can log!

Sunday: Rest Day

Hope y’all have a good day and week!

xo,

Bess