lifting + cardio

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summary

— lift 3x per week (rotate between 2 routines)
— cardio on the in-between days
— 1 rest day (usually sunday)
— work out right when you wake up and before eating anything

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day 1 of weights

dead lift
5 reps x3 (75lbs)leg press
8 reps x3 (90lbs)dumbbell bench press
8 reps x3 (25lbs)row
8 reps x3 (25lb each hand)tricep extension
12 reps x3 (20lb each hand)bicep curl
12 reps x3 (12.5lb each hand)

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day 1 of weights

goblet squat
8 reps x4 (20lbs)barbell hip thrust
8 reps x4 (30lbs)dumbbell shoulder press
8 reps x4 (15lbs each hand)lat pull down
8 reps x4 (70lbs)tricep dip
12 reps x3 (45lbs)bicep curl
12 reps x3 (12.5lbs each hand)

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abs routine
(every day + rest day)

remember: you can switch these out with workouts that are more suited to your goals.

pamela reif
10 MIN AB WORKOUT // No Equipment
-` watch now ´-

lilly sabri
SMALLER WAIST and LOSE BELLY FAT in 14 Days | Home Workout
-` watch now ´-

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cardio days

— walk as much as you can
— the best cardio is what you enjoy and will do consistently
— try spin classes
— dance workouts are great
— 30 mins at least but 60-90 is better
— try to get to your max heart rate (220 minus your age)

cardio + pilates

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morning workouts

1-hour of pilates and 30 mins interval running + 30 mins walking.for running, you can do interval runs or distance runs, depending on your goals. try listening to podcasts!

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afternoon workouts

1-hour pilates and a 3-4 mile walk.

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other routines you can use

you can sometimes replace a workout with a long dance practice (can be 1-3 hours)try:
— weekly schedules from eylem abaci and pamela reif
— blogilates monthly calendar
— find more workout plans here .

heavy cardio

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steps

make your daily goal 10k steps.go for at least one 45-60min outdoor walk daily. however, you can change the number of walks you take depending on your activity level. the trick is to spread them out throughout the day.

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workout videos

remember: you can switch these out with workouts that are more suited to your goals.

Dadacafe다다카페
10MIN SLIM LEGS WORKOUT | 허벅지안쪽 운동
-` watch now ´-

Dadacafe다다카페
10min Abs workout for flat stomach | 11자 복근운동
-` watch now ´-

ゆうか（Yuuka Sagawa）
[8 minutes] Create a beautiful back and posture! Back training that can be done while standing
-` watch now ´-

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forms of cardio

— tennis (higher intake days)
— hiit: 20-70+ minutes (higher intake days)
— pilates (1+ sessions/day, depending on intake and activity level)
— sprints (after binge)

youtube video routine

this is an example of a routine entirely comprised of youtube videos.you should spread them over different days, depending on what muscle groups you want to work on.

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steps

growwithjo
3 MILE Fat Burning Indoor Walk (Burn up to 500 calories!!) Beginner Friendly
-` watch now ´-

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cardio

teagan dixon
BURN 100 CALORIES IN 5 MINUTES | Full Body Workout
-` watch now ´-

flexy and fit
100 CALORIE WORKOUT: 10 MIN BEGINNER HIIT WALKING WORKOUT (No Jumping, Wrist Friendly, No Repeats)
-` watch now ´-

eleni fit
30 Min All Standing No Jumping | Fat Burning HIIT | Super Fun & Sweaty, Burn 350 Calories, No Repeat
-` watch now ´-

eleni fit
45 Min Intense No Jumping All Standing HIIT - Burn 500 Calories,No Repeat Fat Burn,Low Impact,Sweaty
-` watch now ´-

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belly

april han
Get Lower Abs in 14 DAYS! 5 min Beginner Friendly Lower Belly Workout, No Equipment
-` watch now ´-

lena snow
do the stomach vacuum with me | 5 reps
-` watch now ´-

april han
8 Min STANDING ABS Workout | 7 DAYS ABS CHALLENGE! ( No Jumping )
-` watch now ´-

nina dapper
10 Minutes Model Abs Workout (no equipment)
-` watch now ´-

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legs

april han
Toned & Slim Thighs in 7 DAYS |10 Min Beginner Slim Leg Workout, No Jump (Eng Sub)
-` watch now ´-

april han
(Eng) Thigh Gap in 7 DAYs! | 10 Min Inner Thigh/ Leg Workout ( Knee Friendly, No Equipment)
-` watch now ´-

april han
Slim Down Calves in 7 DAYS! 12 min Beginner Friendly Slim Legs Workout, No Jump
-` watch now ´-

nina dapper
Inner Thighs and Calves for Slim Lean Model Legs
-` watch now ´-

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arms

april han
Slim Arms in 30 DAYs! | 8 Min Beginner Friendly Standing Workout ( No Equipment )
-` watch now ´-

nina dapper
Lean & slim model arms workout - 7,5 minutes
-` watch now ´-

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cardio

elizabeth chu
TWICE DANCE WORKOUT | intense cardio, burn calories while having fun!
-` watch now ´-

high-intensity

alternate 2-3 days of high-intensity strength training with 2-3 days of high-intensity cardio.You could get by with 4 days of exercise if you do them at high intensity.

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strength training

do 30-40 minutes of circuit training, with no rest or little rest between exercises within a circuit, and a short rest between circuits if you do more than one.The circuit should work out your entire body, using compound exercises such as the squat, deadlift, pullups, good mornings, etc., and either standing or using a Swiss ball so that you are working out your core.You should use heavier weights, one set for each exercise, doing them slowly (5 second up, 5 seconds down), and to exhaustion, making sure to have good form on each exercise.

exercise to pair with each res level

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low res

VERY light exercise. you will be in a very big deficit with barely enough energy to function, so high intensity workouts on low res (esp fasts) are useless and counterproductive.— do daily walks around 10k steps and light movements around the house.

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mid res

fairly high intensity workouts.nothing very taxing like HIIT, but lighter, targeted workouts.— walking is still needed but light jogs or runs can work well, especially at the higher end of mid res (800).

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high res

go all out! as you get closer to your bmr and being at a cal equilibrium, most of your weight loss and the speed of your weight loss will come from exercise.— 10k+ steps. frequent high intensity workouts are key to consistently losing with high res.

exercise guides

• how to start cardio
• start weight training

how to get into cardio

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stage 1: steady state cardiovascular

Start with a walking routine followed by a walk / run routine, followed by solely a running routine.With respect to runs, increase time / distance as you become more fit.For example, a tempo run is a steady state effort that is around your threshold intensity (below interval intensity, but above a long run endurance intensity).

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stage 2: intervals / circuits

Only after someone has a solid aerobic base of fitness gained through steady state cardiovascular training, should they consider integrating intervals (also called circuits) into their fitness routine.The general trend when starting intervals is to start at the lower end of intensity (around threshold intensity, as noted above) and then gradually increase the intensity.From a time perspective, initially the intensity and rest period should be the same. As one becomes fitter, the intensity periods change as below:— Increase in time: Typically stays at the same intensity
— Stays the same time: Stays at the same intensity or increases in intensity
— Decrease in time: Increases in intensity

• build an interval routine

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stage 3: sport-specific training

Sport-specific training combines both steady state cardiovascular and interval-type training methods, as well as other methods.However, sport-specific training is noted as the last progression area in respect to cardiovascular training, as it typically has higher volumes and intensities associated with it, versus performing cardiovascular exercise for purely health benefits.Areas such as resistance training, yoga, Pilates, and stretching can and should be integrated with the aforementioned cardiovascular modalities. The challenge is how to integrate them so that one modality does not detract from another in terms of one’s energy or time.If performed on the same day, cardiovascular training should be done before resistance training, yoga, or Pilates, due to the energy requirement.And the more intense an exercise session, the more time should be allotted between the cardiovascular and resistance/ yoga/ Pilates session. However, the exact amount of recovery time implemented should be individually-based, and will also change as an individual becomes more fit and proficient at the various exercise modalities.

building an interval / circuit routine

• what is it?
• benefits
• build your own

what is a circuit workout?

If you’ve ever done a boot camp or a virtual fitness class with a repeating rotation of exercises, then you may have already done a circuit training workout. In a nutshell, circuit training is a workout format where you perform a set number of exercises in a repeating circuit.So, for instance, you may create a circuit made up of five different exercises and perform that circuit three times. The beauty of circuit training is that you can customize it any way you want. By changing the exercises that make up the circuit, the number of reps, the intensity of reps, and the number of circuits, you can make every workout different and challenging.However, there are common circuit workout practices that many exercisers stick to. For example, most exercisers choose between five and 10 individual exercises per workout and perform the circuit three to six times. Typically, a circuit workout lasts from 15 to 45 minutes.While you can use circuit workouts to emphasize cardio or resistance training, many exercisers like to create full-body circuit workouts that incorporate cardio and resistance exercises.

WHAT ARE THE BENEFITS OF CIRCUIT TRAINING?

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Circuit Workouts are Time Efficient

Don’t want to spend two hours at the gym? Then circuit training workouts are a great option for you. These workouts are meant to be performed quickly and efficiently, bundling a great resistance and cardio workout together in a short amount of time. Most circuit workouts can be performed in 30 minutes or less (though make sure to also warm-up and cool down), so you can get in your fitness and then move on with the rest of your day.

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Circuit Workouts Give You a Full Body Workout

Putting the right collection of exercises into a circuit training routine can allow you to hit all of your major muscle groups while also helping you improve your cardiovascular health. This makes circuit training an excellent option for exercisers who want to build muscle and burn body fat all with one workout.

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Circuit Workouts Are Perfect for Beginners

Circuit workouts are one of the best programming tools for new exercisers because they are so easy to program and can incorporate exercises at nearly any level. Just pick a few strength-training exercises that hit different muscle groups, add in some cardio exercises, and you have yourself a full-body circuit workout. Beginning exercisers can also add in rest periods between circuits and begin with a low number of reps per exercise.

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You Won’t Get Bored with Circuit Workouts

Because a circuit training routine is so versatile, it’s nearly impossible for exercisers to get bored. To spice up your routine, simply add in new and interesting exercises. Are you tired of hitting the resistance machines at the gym? Grab a dumbbell or kettlebell and add them into your circuit training (ask a gym employee to watch your reps to make sure you are using correct form).

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You Can Do Circuit Workouts Anywhere

Can’t make it to the gym? Not a problem. By using bodyweight exercises or everyday items in your home (like chairs and walls), you can perform circuit training workouts at home, in hotel rooms, or even in your office at work. (Though you should probably bring a change of clothes with you.)

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Circuit Workouts Adapt with You

As your fitness level rises, you can adapt your circuit training workouts to keep them challenging and force your body to continue improving. By adding more reps, more intensity, more complex exercises, more circuits, or less rest, you can make your circuit workouts more difficult.

steps

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1: Pick a Time Domain

How long do you want your circuit training workout to be? Your time domain will help you figure out how many exercises to add to your circuit, how many reps to include, and how many circuits to perform. Beginners should consider starting with a 15-minute circuit workout. More advanced exercisers can go for 30 minutes or even 45 minutes.

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2: What Type of Fitness Do You Want to Emphasize?

Many exercisers prefer to create full-body circuit workouts that balance strength-enhancing exercises with cardio exercises. However, if you have a specific fitness goal, you can emphasize certain exercises over others in your circuit. For example, you can create strength-dominant circuit workouts, cardio-dominant circuit workouts, circuit routines that focus on improving explosive movements, or running circuit workouts meant to increase speed.

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3: Determine How Many Stations

Now it’s time to begin filling in the lines of your circuit workout. Start by choosing how many different exercises, or stations, you want to comprise your workout. The lower your time domain, the fewer stations you should choose. It’s common to include anywhere from five to 10 stations in a workout.

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4. Choose Your Exercises

Have you decided to add five stations to your circuit? Now it’s time to slot in the exercises that will make up your workout. Think back to your fitness goal. Do you want to focus on improving a certain type of fitness, or do you want a full-body workout? If you want a full-body circuit workout, choose a mix of cardio and resistance exercises. Try to include upper-body movements, core movements, and lower-body movements to give yourself a challenging workout.

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5. Choose Your Exercise Rep or Time Scheme

Your circuit training workout is almost all complete. Now that you have the exercises you want to perform, figure out how many reps you want to complete during each circuit. It may be best to add a time domain instead of a specific rep count for certain exercises, like 30 seconds of jumping rope. You’ll also need to figure out the weight for any resistance exercises. Choose a rep scheme that will be challenging but that you can complete during each circuit.

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6. To Rest or Not to Rest?

Depending on your fitness level and the level of challenge of your circuit workout, you may want to add a minute or two of rest between circuits to give your muscles, heart, and lungs a little time to recover. Beginning exercisers should definitely consider adding in rest time. More advanced exercisers can make their circuit workout more difficult by not including a rest period.