The ultimate guide to getting your butt into shape!
I do crossfit everyday and sometimes add these things onto my
workout or do these work outs on no crossfit days:
Below are some of the best workouts I have gotten from friends, Pinterest, or just made up myself! After telling myself I wanted to lose weight I stuck with it and BOOM, success!
This is my most favorite treadmill workout when I’m not
running outside. Do this a couple times a week and you will be way in shape! Then I usually do weights after for 20 or 30
minutes to cool down.
First, start the treadmill in manual
mode. Set it to a normal jogging speed (S). For now, let’s say that’s 6.0
mph. This is your warm-up before the real fun begins.
00:00 – 02:30 Warm-up jogging as usual at S6.0 (or until you feel warmed up).
02:30 – 03:00 After warming up, stand on the side rails. Transition the treadmill to incline (I) 9 (or higher) & S9 (or higher).
03:00 – 03:15 Jump on and sprint as fast as you can for 15 seconds.
03:15 – 04:00 Jump off the belt and back onto the siderails. Breathe.
04:00 – 04:15 Complete your second 2nd 15 second sprint.
04:15 – 05:00 The 2nd break.
05:00 -05:15 The 3rd 15 second sprint.
05:15 – 06:00 3rd break.
06:00 – 06:15 4th 15 second sprint.
06:15 – 07:00 4th break.
07:00 – 07:15 5th 15 second sprint.
07:15 – 08:00 5th break.
08:00 – 08:15 6th 15 second sprint.
08:15 – 10:00 Long break now, good job! You will now repeat the 6x short-term intervals you did before, but now with 20-second sprints and 40 second breaks.
10:00 – 10:20 1st 20 second sprint (still at the same interval and speed you had before, I9 & S9).
10:20 – 11:00 1st 40 second break (still standing on the side rails).
11:00 – 11:20 2nd 20 second sprint.
11:20 – 12:00 2nd break.
12:00 – 12:20 3rd 20 second sprint.
12:20 – 13:00 3rd break.
13:00 – 13:20 4th 20 second sprint
13:20 – 14:00 4th break.
14:00 – 14:20 5th 20 second sprint.
14:20 – 15:00 5th break.
15:00 – 15:20 6th (and FINAL!) 20 second sprint.
15:20 -17:00 Nice big break, tough part is over!
17:00 – 17:30 30-second long sprint… but you can’t use your arms. Hold the rail in front of you and just pump those legs.
17:30 – 18:30 Rest on the side rails.
18:30 – 19:00 2nd 30-second sprint (again, no arms).
19:00 – 20:30 Breathe. Transition the treadmill back down to that jogging pace (S6, for example) and then match that with the incline, so I6.0.
20:30 – 22:30 1st 2-minute jog. If 2 minutes seems too long at this speed and incline, don’t stop! Just lower the treadmill to a lower incline until you are able to finish the 2-minute intervals without a break.
22:30 – 23:30 Rest.
23:30 – 25:30 2nd 2-minute jog.
25:30 – 26:30 Rest.
26:30 – 28:30 3rd 2-minute jog.
28:30 – 30:00 Walk it off. I usually put the treadmill down to a 3.5 speed and 1 incline.
I just print out this sheet and take it with me to the gym
so I remember! You will die but it’s worth it!
Ok next is me and my Fiance's favorite- we do it once or twice a
week and try to do better each time:
THE "ORIGINAL" 300 WORKOUT- Pullups - 25 reps
- Barbell Deadlift with 135 lbs. - 50 reps
- Pushups - 50 reps
- 24-inch Box Jumps - 50 reps
- Floor Wipers - 50 reps
- Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
- Pullups - 25 reps
- Pullups - 25 reps
- Dumbbell Deadlift - 50 reps
- Pushups - 50 reps
- Body-Weight Squat Jumps - 50 reps
- V-Ups - 50 reps
- Dumbbell Push Press - 50 reps
- Pullups - 25 reps
Some of these I didn’t know what it was so just I just
googled the moves and it shows you. Try
to do it in under 25 or so minutes.
If you like to drink try this (from my blog again)
Don’t drink beer or fruit juice, or sugary bar drinks!
Pretty much just drink wine J These recipes listed here are way healthier
options if you like cocktails though.
Here is what the trainers say burn the most fat and
you should do at least 3 times a week:
Heavy Dead
lifts
Squats (with
weight)
Pull ups (I
bought a pull up bar and do them every day when I wake up and go to bed)
Shoulder
press with the barbell
So pretty much to be in shape they say it’s 30% gym
70% what you eat, so here is pretty much what I eat every single day and no it
doesn’t really change haha:
Breakfast: Instant low
sugar brown sugar instant oatmeal: Mix
in a spoon full of vanilla greek yogurt (awesome protein) and half banana and
other fruit and also chia seeds (these help you lose weight really well) google them haha,
This whole meal is only 200 calories or so. If I don’t do this I eat 2 eggs with
veggies. Don’t eat cereal or anything
sugary.
Morning
snack: 100 calorie granola bar, an apple, or almonds
(usually with more coffee)
Lunch: Turkey sandwich
on 100 calorie flat bread with 30 calorie laughing cow cheese. Usually a side salad or an apple. I also sometimes have a black bean salad and
use salsa as dressing to avoid calories.
When I have time to cook I usually make a big batch of Quinoa and eat it
as leftovers all week at work.
Snack: Carrots or granola bar- also vitamin energy drinks
because I go to the gym at 5 usually. I
drink ZipFizz or XTend or a 5 hour energy.
Dinner: Grilled
chicken with grilled carrot fries, spaghetti squash, or quinoa lettuce
wraps. I don’t really eat too many carbs
at dinner or they will sit in your stomach all night.
Night Snack: Sugar free pudding or 100 calorie popcorn bags. I also like the 25 calorie hot chocolate.
So pretty much don’t drink soda or anything really
besides water and crystal light and coffee.
Your whole day should be around 1400 calories.
Just go the gym once or twice a day. I usually do cardio in the morning and do my
crossfit class or another gym day after work from 5 to 6.
Enjoy!!!
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