Fat Blasting Cardio Workout

Exercise keeps your spirit lifted and your mind healthy & active! I hope you enjoy this cardio workout. Get ready to work out your legs and booty during those walking lunges. Smooth cellulite free legs is what we want. Pair my workouts with clean eating and you will be ready to rock that summer bikini in no time!

Body Sculpting Workout

You want tight toned curves? Well we gotta work for it.  Pick up those heavy weights and lets get to work. This is a total body toning workout. No Cardio. Put on some good music & Pump it out!

Round 1

Squat 15

Lat Row each Arm 15

Plie Squat Feet wide toes turned out 15

Bicycle Crunch 15

Repeat 3 times

Narrow Tricep Pushups- Hands Close together 15 reps

Round2

Overhead Tricep Extension 15

Reverse Alternating lunges 30 total ( 15 each leg)

lateral raises 15

Dead lift 15

Crunch 15

Repeat 3 times

Wide Push Ups- Hands wide 15 reps

Round 3

Stationary Lunge 15 on each leg

Chest Fly

Standing Calf Raises 15 reps

Reverse Crunches legs up in air 15 reps

Repeat 3 times

Regular Push Ups 15 reps

Round 4

Upright Row 15

Bench Press 15

Skull Crusher 15

Alternating Bicep Curls 15

Repeat 3 times

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

My Secret Weapon Training Routine for Maximum Fat Loss & Lean Sexy Muscle from head to toe!

One of the best ways to train for maximum fat loss is what I call cardio + sculpt & total body sculpting workouts. These workouts are similar to circuit training and incorporate muscle building exercises intermixed with fat blasting cardio intervals. 

Below is my secret weapon training routine that not only melts away stubborn fat, but helps you to build lean sexy muscle from head to toe.

Important Training Tip: 

When creating your workout rotation it is very important to switch up your training method. You never want your body to get use to the same schedule. Mix and match your rotations or follow one rotation for a few weeks before moving onto the next. I recommend following each rotation 2-3 weeks before moving onto the next rotation schedule. But how you train is up to you :)

Rotation #1 

Monday- Total Body Sculpting

Tuesday- Cardio+ Abs

Wed- Cardio + Weights

Thursday- Cardio+Abs

Friday- Total Body Sculpting

Saturday- Cardio+ Abs

Sunday- REST

Rotation # 2

Monday- Lower Body- Heavy

Tuesday- Upper Body- Heavy

WEd- Cardio + Abs

Thursday- Lower Body- Heavy

Friday- Upper Body- Heavy

Saturday- Cardio + Abs

Sun- Rest

Rotation #3

Monday- Cardio + Weights

Tuesday- Cardio + Abs

Wed Cardio + Weights

Thursday- Cardio + Abs

Friday- Cardio + Weights

Saturday- Cardio+Abs

Sun - Rest

**  I will upload a few workout routine formulas & all you have to do is plug them into the designated scheduled slots you see.