Tuesday, May 14, 2013

Cardio + Sculpt Workout & a workout Formula so you can make your own workout


Here is your Cardio + Sculpt Workout :) 

Below the workout is an easy to follow Cardio+ Sculpt workout formula so that you can learn how to create your own workouts to do at home.

I hope you enjoy. Please comment below with your feedback 

CARDIO + SCULPT WORKOUT #1

ROUND#1 Strength

Plie Squat 15 reps
Front+ Side Straight Arm Shoulder Raises 15 reps
Alternating Reverse Lunges 15 reps each leg
Walking Pushups 15 reps * Get on knees to modify
Repeat 3x

REST 60 Seconds

Round #2 Cardio

Burpees   30 sec
Fast Squats with alternating Front Kicks  30 sec
Jumping Jacks 30 sec
Squat Jacks * hands locked behind head  30 sec
Repeat 2x

REST 60 seconds


ROUND #3 Strength


Narrow squat with calf raise at the top 15 reps
Alternating Bicep Curls 15 reps
Glute Bridge with weights 15 reps
Chest Fly + Skull Crusher Super set 15 reps
Repeat 3x
* A super set means you immediately go into the next exercise no rest in-between sets.
So you would do 15 reps of chest fly straight into your 15 reps of your skull crusher working the back of the arms 

REST 60 seconds

ROUND #4 Cardio

Burpees 30 sec
High Knees 30 sec
Plyo Plie Squats clicking heels 30 sec
Speed Skaters * try to touch the ground. Move fast 30 sec
Repeat 2x

REST 60 seconds

ROUND #5 AB Finisher
Crunches 15 reps
Bicycle Crunches 15 reps
Reverse Crunches 15 reps
Plank 1 min
Repeat 2x

Beginners* Only go through each round once. Use lighter weight or no weight at all. 



And here is the Cardio+Sculpt Formula

Cardio + Sculpt Formula

ROUND #1
Lower Body exercise 15 reps 
Upper body exercise 15 reps
Lower Body exercise 15 reps
Upper body exercise 15 reps

*Intermediate/Advanced Repeat 2-3 times before moving onto next round

Rest 60 sec

Round #2
Cardio 30sec
Cardio 30sec
Cardio 30sec
Cardio 30sec

*Intermediate/Advanced Repeat 2-3 times before moving onto next round

Rest 60 sec

Round#3
Lower Body exercise 15 reps 
Upper body exercise 15 reps
Lower Body exercise 15 reps
Upper body exercise 15 reps

*Intermediate/Advanced Repeat 2-3 times before moving onto next round

Rest 60 sec

Round #4
Cardio 30sec
Cardio 30sec
Cardio 30sec
Cardio 30sec

*Intermediate/Advanced Repeat 2-3 times before moving onto next round

Rest 60 sec

Round #5 Abs
Crunch 15 reps
Obliques 15 reps
Lower Abs 15 reps
Plank 1 min
Optional Repeat ab round 2-3 times


** If you prefer to use seconds instead of reps feel free to replace 15 reps with 30 seconds each exercise.

Beginners go through circuit 1 time.
Intermediate/Advanced Repeat each round 2-3 times resting 60 seconds before moving onto the next round.


EXERCISES YOU CAN PICK FROM

Lower Body Exercises
Squat
Plie Squat
Reverse Lunges
Walking lunges
Forward Lunges
Dead lifts
Glute Bridges
Calf Raises


Upper Body
Shoulders- Shoulder Press
Reverse Flys
Upright Rows
Deep Swimmers Press

Biceps- Alternating Bicep Curls
Hammer Curls
One arm Curl

Triceps- Tricep bench or chair dips
Over head Tricep Ext
Skull Crushers
Tricep Kick backs
Tricep Push ups

Chest- Chest Press
Chest Fly
Wide push ups

Back Rear Delt Flys
One Arm Lat Rows
Bent over reverse Rows
Wide Band Pulls
Pull Ups
Regular Pushups

Cardio Bursts
Jump Squats
Jump Lunges
Mountain Climbers
Jumping Jacks
Fly Jacks
Burpees
High Knee Runs
Plank Jacks
*All Plyo versions of most lower body exercises

Core
Plank Twist Twist
Plank
Side Planks
Crunch
Bicycle Crunches
Oblique Crunch 
Reverse Crunches
Alternating Leg Lowers