CARDIO+ CORE //

GOOD // SWEAT

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CARDIO

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LO W INTENSIT Y STEADY STATE - TREADMILLL E V E L S P E E D T I M EI N C L I N E

BEGINNER 4-6% 30 MINUTES3.0-3.2

INTERMEDIATE 6-8% 30 MINUTES3.3-3.5

ADVANCED 8-12% 35 MINUTES3.5-3.6

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NOTES // - Goal is to move your body and get a light sweat.

- Great use for active rest day or after heavy lifting day to break up lactic acid/get your blood flowing.

- Plug in your headphones, listen to a podcast, answer emails or watch your fav TV show ;) It goes by quick!

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MODERATE INTENSIT Y - TREADMILLT I M E S P E E D D U R AT I O NI N C L I N E

00:00-05:00 5.0% 5 MINUTE WARM-UP3.2-3.6

05:00-07:00 2.0% 2 MINUTES5.6-6.2

07:00-08:00 1.0% 1 MINUTE6.6-7.4

08:00-10:00 5.0% 2 MINUTES3.2-3.6

10:00-12:00 2.0% 2 MINUTES6.0-6.4

12:00-13:00 1.0% 1 MINUTE6.5-7.4

13:00-17:00 6.0% 4 MINUTES3.2-3.6

17:00-19:00 2.0% 2 MINUTES6.0-6.4

19:00-20:00 1.0% 1 MINUTE6.5-7.4

20:00-22:00 5.0% 2 MINUTES3.2-3.6

22:00-24:00 2.0% 2 MINUTES5.8-6.4

24:00-25:00 1.0% 1 MINUTE 6.4-7.4

25:00-30:00 2.0% 5 MINUTES3.2-3.6

30:00-32:00 0.0% 2 MINUTE COOL DOWN2.8-3.0

NOTES // - Try to avoid holding the hand rails, it makes it more challenging and you don’t need them anyways! ;)

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HIGH INTENSIT Y - TREADMILLT I M E S P E E D D U R AT I O NI N C L I N E

00:00-05:00 5.0% 5 MINUTE WARM-UP3.2-3.4

05:00-07:00 1.5% 2 MINUTES6.0-6.6

07:00-08:00 1.5% 1 MINUTE6.8-7.2

08:00-10:00 5.0% 2 MINUTES3.4-3.8

10:00-12:00 2.0% 2 MINUTES6.4-6.8

12:00-13:00 1.5% 1 MINUTE6.8-7.4

13:00-15:00 5.0% 2 MINUTES3.4-3.8

15:00-17:00 2.5% 2 MINUTES6.6-7.0

17:00-18:00 2.0% 1 MINUTE7.0-7.6

18:00-20:00 5.0% 2 MINUTES3.4-3.8

20:00-22:00 3.0% 2 MINUTES7.2-7.6

22:00-22:30 1.5% 30 SECONDS7.8-8.2

22:30-23:00 HOP TO THE SIDES OF THE TREADMILL + REST 30 SECONDS

23:00-23:30 1.5% 30 SECONDS7.8-8.4

23:30-24:00 HOP TO THE SIDES OF THE TREADMILL + REST 30 SECONDS

24:00-24:30 1.5% 30 SECONDS7.8-8.6

24:30-25:00 HOP TO THE SIDES OF THE TREADMILL + REST 30 SECONDS

25:00-30:00 1.0% 5 MINUTE COOL 3.0-3.4

NOTES // - Take it row by row, you’re almost there!!

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ELL IPT IC AL WERKT I M E R E S I S T E N C E D U R AT I O N

00:00-05:00 5 MINUTES5-8

R P M

65-75 RPM

45 SECONDS7-10 55-65 RPM05:00-15:00

15 SECONDS7-10 ALL OUT SPRINTx10

50 SECONDS9-12 60-70 RPM

10 SECONDS9-12 ALL OUT SPRINTx10

25:00-30:00 5 MINUTES5-7 55-75 RPM

15:00-25:00

NOTES // - Feel free to use entire body movement.

- If your elliptical doesn’t show RPM’s (rotations per minute), multiple the speed by 10. (ex: speed 5.4 x 10 = 54 RPMs)

- Keep heels planted and drive through them! You got this!

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S WEAT Y STAIRMA STER CL IMB

T I M E S P E E D D U R AT I O N

00:00-04:00 4 MINUTES5-7

04:00-08:00 4 MINUTES8-10

08:00-10:00 2 MINUTES11-13

10:00-14:00 4 MINUTES6-8

14:00-18:00 4 MINUTES9-10

18:00-20:00 2 MINUTES12-13

20:00-22:00 2 MINUTES5-7

23:00-23:30 30 SECONDS12-14

23:30-24:30 1 MINUTE8-10

24:30-25:00 30 SECONDS12-14

25:00-25:30 8-10

25:30-26:00 12-14

26:00-30:00 4 MINUTES5-6

30 SECONDS

30 SECONDS

NOTES // -Try not to use the handrails for a more challenging workout!

22:00-23:00 1 MINUTE8-10

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INTRO PARAAGRAPH -

FULL-BODY STRETCHES //

- LIST OF STRETCHES

FOAM ROLL // This is a paragraph about foam rolling and it’s importance

CONSUME TONS OF WATER-- AIM FOR 3-4L //

Consume tons of water-- aim for 3-4L

RECOVERY DAYRE

COVE

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Rest up!

TYPES OF FOODS TO CONSUME //

- Anti-Inflammatory //

- Antioxidant-rich // Turmeric, Ginger, Blueberries.

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1 // Palms face down underneath glutes. 2 // Low back anchored to floor. 3 // Breathe!

CRISS CROSS LEG FLUTTERS

REPE

AT 4x

BEAR HOLD WITH ROTATION

1 // Wrists + shoulders in line, hips + knees in line. 2 // Flat back, shins parallel to floor.3 // Rotate with opposite hand + opposite foot and return to bear hold.

30SEC.

BANDED PLANK JACKS1 // Wrists + shoulders in line. 2 // Begin with narrow stance. Hop to corners of mat.

30SEC.

15SEC.

WEIGHTED RUSSIAN TWISTS 1 // Neutral spine. 2 // Avoid crossing ankles. 3 // Keep lower body stable.

30SEC.

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COMMANDOS

1 // Core tight. 2 // Alternating forearms to palms.3 // Shoulders in line with elbows.

PLANK TO OPPOSITE TOE TOUCH

1 // Hips to ceiling. 2 // Core tight.3 // Return to plank after each toe touch.

REPE

AT 2x

PLANK HOLD

1 // Shoulders over elbows + forearms parallel. 2 // Squeeze glutes.

30SEC.

30SEC.

30SEC.

HIGH PLANK KNEE TO ELBOW TAPS 1 // Shoulders + wrists in line. 2 // Core tight + knee to same elbow.

30SEC.

30SEC.EACH SIDE

SIDE PLANK DIPS 1 // Elbow in line with shoulder. 2 // Hips stacked + core tight.

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Plank Day

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DEADBUGS

1 // Anchor low back to floor. 2 // Reach with opposite arm/opposite leg.

REPE

AT 3x

30SEC.

SIDE PLANK KNEE TO ELBOW1 // Stack hips, shoulder in line with elbow. 2 // Slow & controlled, core tight!

30SEC.

x10EACH SIDE

GLUTE BRIDGES 1 // Feet flat, hip-width apart. 2 // Squeeze glutes at top.

x14

STRAIGHT LEG RAISE + KNEE TUCK1 // Anchor low back to floor. 2 // Alternate leg raise to knee tuck.

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BACK FLAT TO OPP TOE TOUCH

1 // Lay flat to start. 2 // Sit up, push off with left hand + right foot. 3 // Extend left leg straight, reach right hand to left toe. Return to start.

REPE

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x14EACH

WEIGHTED SUITCASES1 // Anchor low back to floor.2 // Core tight, bring knees & weight to center.

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CANDLESTICKS1 // Palms face down under glutes.2 // Core engaged, toes pointed, lift hips off the floor as you roll on your shoulders.

x12

30SEC.

PLANK HIP ROTATIONS

1 // Tap hips side to side.2 // Core tight.

C ORE DAY four

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SEATED IN AND OUTS

1 // Position two dumbbells (or objects) on end corners of your mat. 2 // Simultaneously, alternate feet outside & inside the DB’s.

1 // Kneel on the floor knees hip distance apart. 2 // Hold DB with both hands, arms extended. 3 // Using your core, lift weight diagonally across body & above your right shoulder. 4 // Rotate torso & bring back down to.

KNEELING WOOD CHOP

REPE

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30SEC.

HIGH PLANK ALTERNATING DB SLIDES1 // Core engaged, hips stable. 2 // One by one, slide each DB forward, then bring each back to starting position.

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x20TOTAL

WEIGHTED OVERHEAD SIT-UP1 // Anchor lower back to floor.2 // Press up with DB overhead + core tight!

x12

20SEC.EACH SIDE

C ORE DAY five

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SPOTIFYRachael DeVaux

PHOTO GRAPHYPao Sanchez

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