Rockin’ my bikini body at Monte Carlo Beach Club (June 2012)
Duration: 1 – 1.5 hours
Calories Burned: 700 – 1,000
Focus: Maximum calorie burn, rectus abdominis (abs), quads and hamstrings (thighs)
Facts: Circuit training is the most effective way to get both cardiovascular and strength conditioning in your workouts. The cardio segments blast calories while the resistance segments keep your body burning calories long after you finish working out.
Brit’s Commentary: Let’s face it, no matter your size or body composition, took look good in a bikini you need 3 things: 1) Flat tummy 2) Toned thighs and 3) most importantly SELF-CONFIDENCE. I created this workout to give you just that. It focuses on the abs, thighs and overall calorie burn to make you look lean from head to toe. Since this workout is a DOOZY, simply getting through it will surely boost your self-confidence. Try throwing this workout into your regimen once a week for that extra PUSH towards your ultimate beach body. Enjoy 🙂
Me gettin’ a sweat going on the hotel treadmill, Thursday 5/17
This week I had to travel to Cleveland for a client workshop, meaning my only option for a workout space was my “lovely” hotel gym. Unfortunately, this hotel’s gym consisted of 1 treadmill, 1 broken elliptical, and a yoga mat…that said, I had to make the best of an unfortunate situation. This got me thinking, I need to have options for effective and engaging treadmill workouts to hold me over in times like these. So, I put together these 3, 20 minute treadmill workouts. Each one burns 200-350 calories – NOT BAD! Hopefully you find these exercises helpful. If you are trying to get more into fitness but don’t have a treadmill at home, then you might want to check out something like this FitnessVerve. What’s not to love about having you own home gym?
Feel free to print, try out for yourself and keep handy when you’re looking to shake up your treadmill routine. Also, don’t forget that a jammin’ 20 minute playlist ALWAYS gives you a boost – Enjoy 🙂
What Goes Up…Must Come Down (walking) – Walk at a speed of at least 3.0/mph. Start at 0.0 (zero) incline and increase the incline by 1.0 every 1 minute. After 10 minutes (when you reach level 10 incline) lower the incline by 1.0 every minute until you get back to 0.0 (zero).
Walk, Sprint … Repeat (sprinting intervals) – Start by walking at least 3.0 mph and 1.0 incline – NEVER GO BELOW 1.0 INCLINE. After 3 minutes, sprint at least 7.0 mph for 2 minutes. Repeat the walk/sprint cycle 4 times for a 20 minute workout.
Slow and Steady Wins the Race (jogging) – Start by jogging at least 5.0 mph with an incline of 1.0. After 2 minutes, increase your incline to a level that is “challenging” (i.e. makes you breathe heavy, difficult to talk). Keep the incline here for 3 minutes, then take it back down to the starting 1.0 level. For the next minute, increase your speed to a faster jogging pace, at least 6.0. Repeat this 5 minute cycle 4 times.
Commentary: It’s Spring! So you know what that means, let’s get outside and hit that track – what what! I’ve been hanging and chatting with a lot of my old college bball teammates this week in NYC, which inspired me to put a workout together for all of the former athletes out there. Sometimes, it’s fun to prove that we’ve “still got it.” Even if you’ve never played sports, this workout is a great way to SHOCK your body. So grab a buddy, head to the track and go get it in! Make sure to do the full warm up before you start – don’t want you pulling a hammy. Enjoy 🙂
