Workouts

Is Your Cardio Really Working?

Is Your Cardio Really Working?

Have you ever noticed the “heart rate” area of a treadmill or elliptical and wondered what that was for exactly, or why it matters? Or do you think it’s just for old people or people with health conditions? Well it’s not, and knowing your target heart rate could be your ticket to doing some serious fat-burning!

There are actually two target heart rates to consider. The first is your fat-burning zone. It’s right above the “warm-up” level, and below the heart-pounding cardio level. Depending on your age and fitness level, you can be at the fat-burning heart rate while walking briskly or lightly jogging. At this pace, your body uses its stored fat for energy.

The second is your cardio zone. At this level your body uses both fat and muscle as energy, so this will definitely slim you down if you think you look too bulky. Just be careful, because doing a lot of “cardio zone” cardio can make you appear flabby and melt away hard-earned muscle.

To calculate your target fat-burning zone heart rate, follow this formula:

220 – {your age} x .6 = fat burning zone

To calculate cardio zone:

220 – {your age} x .85 = cardio zone

Knowing your target heart rate allows you to make sure every cardio session does exactly what you want it to do. Personally, I like to do 5 minutes of fat-burning, then 5 minutes of cardio, and repeat for about half an hour. Play around with different ways to get your heart rate at the proper level, use different cardio machines, and see what works best for you!

Fat-Burning Treadmill Workout

cardio2

This is my favorite treadmill workout because it’s HIIT, and it has enough variety for time to pass quickly. I usually this for 30-40 minutes.

  1. Warmup — Walking 3 minutes. Speed: 3.5
  2. Side shuffles right. 45 seconds. Speed 3.0. (Start at 2.5 just to get the hang of it, and increase as much as you are comfortable with. Keep knees bent and arms in front of you when shuffling.)
  3. Side shuffles left. 45 seconds. Speed 3.0.
  4. Sprint. 30 seconds. Speed 8.0.
  5. Walk. 1 minute. Speed 3.2.

Repeat (excluding the warmup) until 30 minutes is up.

The treadmill speeds that are listed here are close to what I do. If it seems too hard or too easy for you, simply adjust as needed! Remember to keep pushing yourself each time. Try sprinting a few seconds longer than you did last time, or increase the speed a little every time 🙂

Sexy Shoulders and Back Workout

shoulders and back

A lot of girls (me included, at one time) don’t think they need to develop their shoulders and back because they don’t want to look manly. But trust me, a well-toned back is one of the sexiest body parts you can have! This workout will help build narrow shoulders, help get rid of “armpit fat,” love handles, and back fat. Yeah, none of that is attractive. And the benefit to having muscular shoulders is that it makes your body more proportioned and narrows your waist, giving you more of that desired V-shape.

Circuit 1: Shoulders

1. Heavy alternating dumbbell shoulder press

shoulder press (Use the heaviest weight you can for these, if you want to build some shoulder muscle and definition. If you only want to tone, use light weight. Heavy weight= a weight where your max reps is 6-10. Light weight max reps should be 15-20. I like to do these seated on a bench, especially when using heavy weight.)

2. Front raise (20)

front raise (Use a light weight)

3. Incline bench lateral raise (15)

incline bench (Use a light weight. The reason for doing it on the incline bench is to keep constant tension on the shoulder to make the exercise more effective.)

4. Rear delt flys (light weight, 15)

You can either use dumbbells while bent at the waist as in this picture:

rear delt fly

Or you can use a rear delt machine:

rear delt machine

Rest 45 seconds. Repeat for 3x total.

Circuit 2: Back

1. Chin ups (on assisted machine if necessary) (15)

assisted chin up

2. Lat pulldown (15)

lat pulldown (use a medium-wide grip as shown)

3. Bent over row (barbell or dumbbell) (15)

bent over row (Be sure to use the underhand grip as shown. This recruits your lower lats, which gives your waist a more tapered look!)

4. Seated row (15)

seated row (Be sure to keep your back straight and chest out. Feel free to use this, or any seated row machine that your gym has).

Rest 45 seconds. Repeat for 3x total.

Circuit 3: Cardio

I purposely left out an abs session today so that they can recover, and so that you have plenty of energy for a good cardio sesh! Sometimes I like to do my cardio first, sometimes I feel like doing it after, so the order is up to you. Just make sure you get a solid 20-30 minutes of HIIT or 40 minutes of steady-pace.

Click here for my absolute favorite treadmill workout that doubles for a leg-slimmer too!

Bikini Butt Workout

Brazilian Butt Workout

Circuit 1: Warmup/Abs

  1. Overhead dumbbell or cable side bend (low weight) (20 each side)

side bend (If using a cable, hold the handle above your head and bend sideways, using your obliques)

2. Cable crunches (30)

cable crunch

3. Lying heel touch (20 each side)

heel touch

Rest 45 seconds. Repeat 3x total.

Circuit 2:

1. Wide stance sumo squat (15)

Variation 1: With barbell:

wide stance

Or Variation 2: With kettleball or dumbbell (heavier weight):

wide stance2

2. Single leg deadlift (15 each side) (10-15lb dumbbells)

single leg deadlift

3. Weighted split squats (15 each side) (Use a Smith machine for better balance. Make sure your front leg and glute muscle are the only ones working.)

split squat2

4. Jumping jacks (100).

jumping-jacks1

Rest 45 seconds. Repeat 3x total.

Circuit 3:

  1. Step up + leg lift (15 each side. Use 10-15 lb dumbbells or a 20 lb barbell if you can. Unlike the picture, make sure you lift that back leg parallel to the floor.)

step up leg lift

2. Lying hamstring curl (12. Use the heaviest weight you can do 12 of.)

legcurl legcurl2

Or if you don’t have that machine, hamstring stability ball curls are also good! (Do 20)

lying ball

3. Hip extension with weight in knee (20 each side)

donkey kick

Follow the picture above, but hold 5lb dumbbell behind knee as shown below:

donkey kick weight

4. Squat jumps (40)

(You can use your arms for momentum, or keep them wherever feels comfortable for you. Aim to get really low and achieve maximum air for these!)

squat jumps

Rest 45 seconds. Repeat 3x total.

Cool down! Make sure you stretch and walk those muscles out so you’re not too sore the next day.

Great job! This is one of the days that I recommend a pre-workout, or some coffee beforehand, along with a solid meal of carbs and proteins an hour before the workout.

Tips:

When I first started doing a program that involved not using machines 100% of the time, I felt kind of awkward at the gym, and sometimes I would skip exercises that I felt would be too weird to do with everyone there. DON’T DO THAT. As soon as I got the guts to just do it and ignore everyone else, I noticed much better results in my fitness level, as well as more confidence in the gym! People at the gym come up to me all the time now and say I look like I really know what I’m doing, or they ask for suggestions for new exercises that they can do too. Usually the weird, conspicuous exercises are the ones that work the best! So don’t be afraid to make a little corner of the gym yours, put everything you need for one circuit there, and just do your thing.

Cardio and Abs Workout

cardio and abs

Circuit 1: (Repeat circuit 3x total)

  1. Lying Hip Lifts (20) (Use lower abs to lift hips)

hip lift

2. Stability Ball V-Up (15) (Use lower abs to raise legs)

v up

3. Stability Ball Crunches (20) (Be sure to get full back extension in “A”)

crunches

Rest 45 seconds.

Circuit 2: (Repeat circuit 3x total)

1. Side Plank With Dip (20 each side) (Feel the burn in your obliques)

side plank

2. Side Plank With Rotation (add dumbbell when ready) (12 each side) (Use abs to twist)

side-plank-rotation.preview

3. Reverse Crunches (20) (Use lower abs to pull up legs and lift hips)

reverse crunch

Rest 45 seconds.

Circuit 3: Cardio!

Feel free to choose the type of cardio you want to do, but don’t do the same type of cardio every time you workout. (i.e. using the same machine, the same level, the same intensity, etc). Here are my favorite cardio workouts:

  1. 20 minutes of High-Intensity Interval Training (HIIT) on the elliptical, treadmill, or stationary bike. HIIT means you set the controls to “Interval.” When the level is difficult you sprint, and when it’s easy you go slowly and rest. Your “sprint” or “work” interval should last between 15 and 30 seconds, but you should not be able to do it longer than that. If you can, it’s too easy and you need to make the level harder.
  2. 20 minutes of HIIT on the step master. Watch this video to see how that is done the best! I would only recommend using the step master once or twice a week.
  3. 40 minutes of steady pace cardio on the elliptical, treadmill, or stationary bike.
  4. 30 minutes of steady pace cardio on the step master.

I am a HUGE believer in HIIT because it burns twice the fat in half the time. How is that not the best thing ever? I never really saw great results in my fitness level when I only did steady pace cardio, so if you’re looking for the next step to torch that fat, you’ve found it! I can do three sessions of HIIT on the step master one week and see a full on six-pack by the end. It’s amazing, let me tell you.

So there you go! Make sure you’re really going slowly through your abs exercises so you recruit those abs, and try not to half-ass them by the end. Speed is NOT essential to making those exercises work!

Good luck with the workout, and let’s burn some calories!

Arms and Chest Workout

Circuit 1 – Abs Warmup: (Repeat circuit 3x total)

  1. V-up with toe touch (add dumbbells when ready) (15)

v-up

2. Stability ball plank (hold for 30 seconds to a minute)

stability-ball-plank

3.  Russian twists (30 total)

RussianTwist

Rest 45 seconds.

Circuit 2 – Chest: (Repeat circuit 3x total, without pausing between each exercise)

  1. Dumbbell pec fly on incline bench (15)

pec fly

2.   Dumbbell chest press on incline bench (15)

chest press

3.   Pushups (to failure)

Rest 45 seconds.

Circuit 3 – Arms: (Repeat circuit 3x total, without pausing between each exercise)

  1. Walking lunges with dumbbell bicep curls (30 total)

walking lunges

2.    Reverse lunge with hammer curl (30 total)

reverse lunge (Be sure to step backwards, instead of forwards like you did in the previous exercise, and, unlike the picture, keep palms facing each other when you curl up.)

3.     Tricep pulldown (20)

tricep pulldown

4.    Tricep dip (using assisted dip/pullup machine, or from a bench) (20)

tricep dip

Rest 45 seconds.

That’s it! Now realistically, if you must rest between each exercise, do so because I don’t want you to pass out or not be able to finish the workout, especially if you haven’t previously worked out your upper body very much. My recommendation is to use lighter weights if you want to simply tone and define your arms. If you’re trying to get some size, use heavier weight. And by “light weight,” I mean whatever is really heavy by reps 15-20. “Heavy weight” should be very difficult by rep 6 or so.

If you need to get some cardio in, I would suggest to do it today (chest and arms day), on shoulders and back day, and of course the cardio and abs day. That way you’re not missing cardio sessions, and you don’t have to do them on a leg or butt day (trust me, you don’t be able to). I like to start my workout with either a 20-minute HIIT session, or a 40-minute low-intensity session, like jogging, cycling, or uphill walking (rotate HIIT and low-intensity back and forth day to day).

My Top 10 Thigh-Slimming Exercises

glutes hamstrings quads exercises

One of the biggest things I’ve learned the past few months is the importance of incorporating plyometric movements into your leg workouts. These consist of all the different exercises you can do with your body weight that will get your heart rate up quickly. Plyometrics burn fat faster and build lean muscle more efficiently than weight-lifting alone, especially if you’re looking to “slim” and “tone” rather than “bulk.”

So here are my top 10 favorite, tried-and-true, and proven thigh-slimming exercises! You can use these as a circuit. Do each set one after another without a break, then pause for 30 seconds, and repeat the circuit 2 more times.

1. Curtsy lunge (15 ea. leg) (skip to 1:16 for demonstration)

2. Box frog jumps (10) (skip to 0:25 for demonstration)

3. Bodyweight squat, feet together (20)

4. Russian hops (15 ea leg) (skip to 2:18 for demonstration)

5. Lateral side lunge (15 ea leg) (skip to 0:27 for demonstration)

6. Jumping jacks (50)

7. Weighted step-ups onto bench (15 ea leg) (Use a light barbell)

8. In and out low jacks (20) (skip to 0:12 for demonstration)

9. Reverse lunges (15 ea leg)

10. Squat jumps (20)

Notice how every other exercise is a plyometric movement? This will help you burn a ton of calories and get the most out of your workout! Try to get through each circuit without pausing, but if you must at first that’s ok. The important thing is to get it all done!

Good luck! Let me know in the comments how this worked for you 🙂

Be sure to check out my other workout tips and some more great glute, hamstring, and quad workouts!

How To Get The Perfect Butt

squats lunges jumping jacks

Getting the perfect butt isn’t about just doing squats. To get that full roundness you’re looking for, you have to take into consideration the three different muscles that make up your butt. This diagram describes how each muscle works and what exercise to do to activate them. My suggestion is to take the basic idea, and make your workout plan incorporate different types of the same exercise for each category so you can experience full benefits of your workout. For example, to activate your gluteus minimus, the diagram recommends squats. You can include sumo squats, wide stance squats, narrow stance squats, split squats, etc. To get the gluteus medius going, you can add jump squats, jumping split squats (or Russian hops), box jumps, or jumping rope. Different ideas for lunges include reverse lunges, curtsy lunges, and lunge hops. Check out different glutes and hamstring workouts here to get more ideas!

3 Exercises To Perk Up Your Boobs

chest exercises

I have seen so many girls focus so much on getting a nice butt and legs that they forget about their upper body. Don’t be one of those girls. An essential part of beauty is proportion, and to have an amazing lower half with only a decent top half is a shame. Most women don’t need to do a LOT of muscle building in their upper body, but a little definitely goes a long way.

One of the places most neglected by women when workout out is their chest. Doing chest exercises is something I definitely recommend, whether you think your boobs are too big, too small, or just “fine.” If you are trying to tighten up your chest area, these exercises are just what you need. They will burn extra fat, make your boobies perky and firmer, and give you the kind of lift that some people pay a plastic surgeon to do. You don’t need to use very heavy weight for these exercises if you only want to tone. Say you’re like me, and would like to build your chest more (maybe because you don’t have very big “twins”), lift heavier weights with sets of 6-8 to really get some definition. These exercises work your pectoral muscles that sit beneath your boobs, so when they are toned, they lift whatever is sitting on top.

These are very basic exercises that I personally use because they WORK.

  1.  Pushups. Yay!! Everyone loves pushups! (Not) If you can’t do a pushup on your own, start with your knees on the ground and aim for 3 sets of 10. These work wonders to your chest muscles, so DO THEM. You will be happy when you see the results.
  2. Chest press. You can use the chest press machine if your gym has one, and if it doesn’t or if you work out at home, use 5-15lb dumbbells. Simply lie on your back on the floor or on a bench, hold the dumbbells close to your body above your upper chest with fingers facing away from you, and press up. Repeat.
  3. Chest fly. Same for this exercise, use the chest fly machine if your gym has it, otherwise lie on a stability ball, a bench, or the floor and use 5-10lb dumbbells. Start with your arms straight above you and perpendicular to the floor, lower them to each side to form a T, then raise them back up to the starting position.

As you become comfortable with these exercises, start doing them from different angles. The chest press should be done on an incline bench, a decline bench, and also a flat bench to get all the benefits of the exercise. The chest fly can be done with any of these angles as well, and you will get a better workout if you use them all.

You can pair these three chest exercises with arms, back, or shoulders (although I do chest and arms together) or with a HIIT workout.

Good luck!

If you liked these exercises, go check out A Great Shoulders Circuit For Women, as well as an awesome Lower Body Circuit for your next leg day!

3 Types Of Squats You Have Not Been Doing, But Should

We all know you gotta do squats to have a great butt. But did you know that certain variations of the squat can tone your inner thighs, build your glutes more, and slim your quads? Most people only do the traditional squat and think they’re good, when actually they’re really missing out on some other great benefits that different squats offer.

1. The Sumo Squat

how to do a sumo squatThis exercise does an amazing job toning your inner thighs while activating your glutes. This is my new favorite exercise because I’ve gotten the best results from it!

I recommend using a 20lb to 25lb dumbbell, or a 45lb barbell held with arms straight down. Remember your knees should always be lined up with your toes to prevent knee injury.  Do 3 sets of 15-20.

2. The Split Squat

how to do a split squat

The split squat also really engages your glutes in ways that the regular squat does not because it’s a unilateral exercise. This means it works one side at a time, making your backside proportioned and well rounded.

Go as low as you comfortably can, using a 5lb to 15lb dumbbell on each side. Do 3 sets of 15.

3. The Front Squat

how to do a front squathow to do a front squat The front squat is an exercise not many people know about, but it’s great for your quads. If you’re trying to build them, these are your new best friend! If you want to just tone and define your thighs, use a lighter weight (like the 10lb or 20lb barbell shown) with 3 sets of 20-25. Make sure you position the bar on your anterior deltoids as shown, and follow the tips in the picture. Remember to always keep your knees behind your toes when doing any squat!

Have fun incorporating these exercises into your workouts! Good luck, and enjoy the benefits afterwards!

For more lower body exercises that really work, check out the Workouts page and The Best Lower Body Exercise For Women!

How To Do A Tricep Dip

how to do a tricep dip

Have you ever wanted to be that girl who does those seemingly impossible tricep dips at the gym?

Wait, you thought only men had enough strength to do those?

Nope! if you’ve ever seen a girl bust out a few unassisted tricep dips, you know how it feels to go back to your tricep extension machine and feel pathetic. Nothing shows off your upper body fitness level and competency as tricep dips, chin ups or pull ups. And nothing’s more fun than being able to have something impressive to do to show all your hard work.

Not to mention having nice triceps is the key to having toned and sexy arms.

So guess what? You can be that girl. I was in your shoes for a long time until I picked up a few tips about how to do a tricep dip, and boom, after a little time I got my first one! And so can you.

Here’s the secret:

  1. Practice them every day you go to the gym
  2. At first, start on the assisted tricep/pulldown machine and do 3 sets of 5. The weight should be set so that you can barely do 5.
  3. After a week or two (depending on how often you are practicing), go to the unassisted tricep dip bars and hop yourself up to a finished position (like the girl in the picture above). Lower yourself as slowly as you can, and repeat till failure.
  4. Once you feel the strength building after a few weeks, hop as little as you can till you can do your very first dip unassisted!
  5. Comment below and let me know when you do your first one!! Good luck!

If you liked this, read about How To Get The Inner Thigh Gap and The Best Way To Burn Belly Fat!

Thanks for commenting, sharing, and liking this post!

Better Than The Brazilian Butt Lift

Brazilian Butt Lift

I know the popular hype these days says “all you have to do for a nice ass is squat,” but actually there’s a lot more to it than that. Squats do wonders for your butt and quads, and burn a ton of calories, but they only target one of the main muscles in the glutes, leaving the others less attended to. This can lead to your butt not being very perky on top, and lacking the full roundness on the sides. This workout incorporates many of the necessary exercises to target all the different muscles in your butt, so that it’s round, perky, and shapely. Fitness model Flavia’s trainer, Ryan Watson, explains a lot of the reasons why he has her do these exercises to explain this subject in further detail.

This workout is better than the Brazilian butt lift since it correctly uses heavy weight on the slow-twitch muscles of the glutes, and adds some plyometric movement for the fast-twitch muscles. This helps you lift your glutes and build them, while burning fat! Talk about killing three birds with one stone!

Want to keep working on your booty getting that booty round? Click here!

The Best Way To Burn Belly Fat

Stop doing those endless crunches and try out this high intensity cardio workout that actually gets you results! After watching this video, I did the same workout on the stepmaster three times that week, and already see some changes. Thinner thighs and toned abs are only the beginning! This is definitely one of the secrets of the pros on the best way to burn belly fat.

For more fat-burning workouts click here!

You all know that I’m a huge fan of Flavia Del Monte, and get a lot of great content from her, so check out her YouTube channel for other amazing advice and workouts for women!

Shoulders Circuit For Women

How To Get The Inner Thigh Gap

The Best Lower Body Workout For Women!

This one is the tried and true, my good go-to, and secret weapon f0r leaning my legs and building my butt.

Does Curvalicious Fitness Workout Program Really Work? My Journey.

Today I purchased Flavia Del Monte’s program “Curvalicious Fitness” in hopes of losing the last bit of fat I have, to thin down my thighs, and to make my abs pop. We’ll see how it works! I’m really excited for it, but I always feel like when someone else tells me to do a workout, it’ll be too easy or won’t work for me as well as I had hoped. So I’m going to post my before picture later on today and let you know how workout #1 is! Leg day, my favorite!

Flavia Del Monte is someone I have been following on YouTube, whom I heard of through her husband Vince Del Monte. They are the ultimate fit couple that my boyfriend and I can really relate to. Vince used to be super skinny and so did my boyfriend, and Flavia’s “before story” is practically identical to mine haha! Vince has a program called Live Large TV that my boyfriend purchased and he is an expert on everything from nutrition to how to execute an exercise correctly to self-development. His program was awesome, but I feel like women have different nutrition guidelines and workouts, so that’s why I’m investing in this. It wasn’t too expensive, and there are all these bonuses Flavia threw in, like fat stripping diets, and her lifestyle diet (which is definitely something I wanted!).

I’ll keep you guys updated on my progress, post some pictures, and share some of the information that I thought was really helpful!

The Top 5 Mistakes Women Make In The Gym

Ever wonder how the Victoria’s Secret models look like goddesses onstage at the Victoria’s Secret Fashion Show? How to get that envied thigh gap? How some women’s bodies look perfectly proportional from head to toe?

It’s really hard living in a world where women have been forced to take on such high standards of appearance. You’ve gotta be thin, but not too skinny. Have a nice round butt, but no cellulite. Long lean thighs and arms. A slender neck and tight abs. Big boobs but no body fat. And no matter how often you go to the gym and try different diets, it just doesn’t seem to be working.

We want so badly to have this perfect figure, and guess what? You only live once. Why would we not deserve to have the body we want?

What a lot of women don’t realize is that there are ways to actually CREATE the body you want. Are your shoulders too narrow for your frame? Guess what. You can build them. Your belly fat bothering you? There are ways that WORK that will banish that fat. You just have to be willing to put in the right amount of effort and dedication.

So what are the secrets that these supermodels know? That Britney Spears and NOT Miley Cyrus know? (haha :p)

I’ll tell you. I’ll tell you what they’re doing, and what you’re NOT doing that’s making alllll the difference.

Mistake #1.  Spending long hours on the treadmill/elliptical/bike.

Running or walking the same (ish) pace for 45 minutes to an hour is the least effective way to burn fat quickly. Your body gets too adjusted to the workout, and compensates for it, keeping you from burning your fat stores (especially belly fat) while depleting your body of its natural supply of glucose. Have you ever looked at a marathon runner’s stomach? There’s a 99% chance that there’s fat there!

Mistake #2. Not lifting heavy weights.

Without going into too much of the science behind it, weight training burns much more fat and calories than a traditional treadmill cardio workout. This is basically because after you’re done with your workout, your body is still burning way more calories than normal to help your muscles recover. In fact, having more muscle burns calories just by being there!The other secret about lifting weights is that women do not bulk up. We get amazing curves in all the right places. That hourglass shape, those toned arms, those washboard abs, and that cellulite-free butt? Yup that’s from weight training!

Mistake #3. Doing the same workout every day.

This includes doing the same leg, abs, and upper body routine every week. Your body gets used to things very quickly, and things that used to work for you in the past will stop being so effective if you do them every week. That’s why it’s super important to stay updated about different workouts, look around at what other women do in the gym (only if they look like they know what they’re doing and have the bod to show for it), and check back here for new, effective workouts so you have a good mix to pick from!

 Mistake #4. Going on stringent low-calorie diets.

Calories, from the right foods, are your friends. Your body needs calories to function and for you to have enough energy for the day. However, they must come FROM THE RIGHT FOODS. More on this later, but if you think that eating a bagel in the morning and having nothing else the rest of the day is something to be proud of, you are wrong! Same goes to skipping breakfast to “save the calories.” Nope, bad. You will be treating your body well and your natural energy level will be up if your calorie intake is only from lean proteins, slow-digesting carbohydrates, and healthy fats.

Mistake #5. Trying to spot-reduce fat.  

It would really be nice if fat spot-reduction worked, but it really doesn’t. Fat in places like your love handles and abs can be burned off in many ways, but doing 100 crunches or those ridiculous love-handle blaster exercises where you lean side to side with weights in your hands DO NOT WORK. Yay! you can cross those off your list. When your body fat percentage goes down, the fat in those problem areas will too. And some people lose fat quicker in certain areas and slower in others, so you just have to see how your body works. But that fat WILL go away 🙂 I’ll be posting some of the fat-blasting exercises that I use and swear by and you’ll see HUGE differences in your results, and make your workout actually work.

4 thoughts on “Workouts

  1. This is an awesome post!! You know your stuff!! I LOVE it! Really inspired! I can’t wait to get to the gym! I have 0 bootay and would really like to tone up back there! You rawkk xoxo ❤

  2. Your workouts are awesome and I’m really excited to get started. However, I do have a question, as far as the circuits go do you do them continually or do you pick one circuit and do that for the day, and pick another for a different day?

    Thanks

    • Hi Ciegi! I do all three circuits per workout. So if it’s leg day, I’ll do the first circuit three times, the second one three times, and the third one three times. It seems like a lot when you think about it, but in reality it takes about an hour, or an hour and a half for me. You want to make sure you are pushing yourself, just don’t go past your limit, where you feel faint or have any weird pain. If you need to, you can take longer rest periods in between circuits, or do each circuit twice instead of three times, until you work your way up. Good luck! Let me know how it goes for you 🙂

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