A Great Treadmill Interval Workout

Ok, so I cannot take any credit for this 30-minute interval workout that will feel like death while doing it, and ike you have conquered the world when it is over. This was the treadmill portion of my workout at Orange Theory yesterday and I simply had to share. Seriously, so good! The workout includes a 3-minute warm-up and 3-minute cool down. I completed it before going on to do floor work, but you can do it all on it's own as well.

If, however, you are wanting to get some major calorie burning, the floor work we did was pretty great too! There were four total sets, the first being six reps of squat rows and six reps of push-ups. Then came six reps of jumping lunges (per side) with six reps of tricep dips. A lot of other things happened with the rowing machines, but doing these two sets twice each would be a killed workout all the same!

I like to keep each pace the same or higher than the time before. For a killer workout, try increasing the sprints by 0.1-0.3 for each interval... Including the last one! Increasing the sprints really helps work my glutes as much as my lower abs. It also get a way higher calorie burn since my heart rate is going through the ringer.

What are some of your favorite ways to get a massive calorie burn?

The Ultimate Flat Stomach Workout

I recently had someone ask me for a workout to help flatten stomachs. Oh stomachs, why must they be so difficult for us to get flat? In my 27-years of life, I have tried a great many workouts to tone that tum, but the best has to be a combination of cardio and toning. Cardio works great for helping burn that fat away, and the combination of toning improves muscle definition while continuing to burn fat after the workout is complete. 

This workout will get that heart going and should keep your heart rate between 75% and 85% of your maximum heart rate. The best way to do this is to wear a heart rate monitor during the workout.

This workout was made to be an intense, ab toning session. It will be a massive workout, but you can do it, for sure! The entire workout takes about 30-minutes and can be done along with another cardio session, or, all on it's lonesome.

To complete the workout, first do each exercise for 90-seconds with a 30-second break between each set. Then, do each exercise again for 1-minute with no break between sets, or a 10-second break between sets. To really kick it up, finish it off with doing each exercise for 30-seconds with no break.

Set One

Complete each move for 90-seconds, then, take a 30-second break between sets one and two. On the second round, complete each exercises for 1-minute with 10-seconds to no break between sets. 

Knee-Ups

This is a great workout for the lower abs and will help get that heart rate going right away! Run on place making sure to keep knees parallel to the floor our higher. 

Alternating Elbow to Knee

Alternating Elbow to Knee works the oblique and upper abdominals along with that bum! Complete knee ups, but add a twist. Place hands behind the head, keeping elbows up and shoulders down. Alternate touching the right elbow to the left knee and visa versa. Try to do this as fast as possible while still keeping good form! 

Side Plank Rows (kettlebell optional)

I love doing this with a kettlebell since it gives a massive workout to the obliques, intercostals, and trapezius muscles! Start in side plank with feet either stacked (advanced) or with the top foot resting on the floor behind the lower (intermediate). If wrists tend to hurt in plank or side plank, try completing this on the forearm instead.

Place the kettlebell chest level in front of you and slowly lift so the elbow is straight up and the kettlebell is almost above the chest. Be sure to lift from the arm and not from the shoulders. Then, lower the kettlebell slowly and start it all over again! 

This should be 90-seconds or 1-minute per side. 

Mountain Climbers

One of my favorite for the abs! These are like knee ups on steroids. Get into plank position or forearm plank if wrists hurt. Begin by bringing the left, then the right leg up to your chest; alternating legs each time. The goal here is to complete as many as possible in the time allotted while still keeping good form. Be sure to keep the body in line and not let the tummy droop or the bum stick up. 

Scissor Legs

These will work everything from the inner thighs to the upper abs. Sit back on the floor with the forearms supporting you back and legs at 45 degrees off the ground. The lower your legs are to the floor, the greater the results will be. Criss-cross the legs, alternating which leg is on top every time. Legs should extend apart from each other, at least, 2-3 feet and the lower back should be resting on the floor.

Set Two

Plank Jacks

Plank Jacks are another one that is great for all areas of the core, especially that place we tend to get a little extra pooch. Begin by getting into plank position with feet together. Jump feet out so they are 3-4 feet apart, then jump them back to starting. For an extra kick, go from starting to open to legs tucked into the midline. 

Burpees

The one we all love! These burn major calories and get our core and bum in bikini shape! Begin in plank position with hands directly under shoulders and the back straight. Jump legs in so they are tucked under your chest, then jump straight up in the air with arms overhead. For an easier version, step legs to the midline one foot at a time. 

Russian Twists

These are best with a weight, medicine ball, or kettlebell. Russian Twists are sure to work your obliques, back, lower abs, central core, and inner thighs. Begin in boat position with the back straight and lower legs parallel to the ground. There should be no pressure on the lower back here. Bring the kettlebell from the left side to the right by twisting the torso. Hand should only move from one side of the body to the other and arms should barely move at all. 

Knee Tucks/Jackknife

This one is great for that central core area. Begin with your back on the floor and arms and legs outstretched and elevated off the ground. Again, the closer your arms and legs are to the floor without touching, the greater the workout will be. 

Contract your abs and use this force to bring your body in towards the midline. Legs should come up and arms should move overhead and end on either side of the legs. You can either be in boat pose with legs straight (advanced) or legs bent (intermediate). Slowly lower back to starting and do it all again! 

Plank Tucks

These are great for lower abs and obliques! Get into plank position and slowly bring the right leg in towards the left armpit. Continue alternating legs, being sure to keep the bum down and the core activated the entire time. 

Knee-Ups

Alternating Elbow to Knee

Side Plank Twists Part I

Side Plank Twists Part II

Mountain Climbers

Scissor Legs Part I

Scissor Legs Part II

Plank Jacks Part I

Plank Jacks Part II

Burpees Part I

Burpees Part II

Burpees Part III

Russian Twists

Knee Tucks Part I

Knee Tucks Part II

Plank Tucks

5 New Life Adventures

I have recently discovered a few new things that I never knew existed, but now, cannot wait to do. Maybe it is because I have been watching too many of those sappy Olympic commercials, but it feels like those New Year's goals have been refreshed in my mind a bit this week and their reminder has propelled me to make a few more... No, these are not goals for this year and no, I do not think that most of them will occur this year, but here are just a few new adventures that have been added to my bucket list- or my before 30 list. We'll see.

Visit Angel Falls

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Did you know that Paradise Falls from the movie, "Up" is a real place? Well, it is and I just learned about it. This may be a bit behind the times, But Angel Falls is a real place in Venezuela that is where Paradise Falls was based after.  Shortly after a friend told me that this was a real place, we had gotten a group together that have all vowed to visit it at some point in the future. Oh boy, I cannot wait! Going on adventures is super fun, but going on adventures with friends is even better!

Zipline in Costa Rica

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A few years ago my two cousins and my aunt went ziplining in Costa Rica. Ever since hearing their stories, I have wanted to go. Some of what they said scared me, but a lot of it sounded exciting. Honestly, the idea of ziplining over a canyon 2,000+ feet in the air has not always sounded inciting. Until the hubs and I had our first ziplining excursion together on our last trip to California, I was not quite sure it would be for me. Since then, I have officially added it to the bucket list.

Complete the runDisney Coast to Coast Race

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So, I just found out about this two nights ago and immediately decided that this must be done as soon as possible. The runDisney Coast to Coast Race is accomplished by running a Disney Half Marathons or longer at both Disney World and Disneyland in the same calendar year. The two races that I would like to complete for this would have to be Tinkerbell Half Marathon at Disneyland and the Food and Wine Half Marathon at EPCOT. UNfortunelty, this can no longer happen for 2014, but will for sure be on the radar for 2015.

Accomplish the Scorpion Pose

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This may not be an adventure in the literal sense, but boy will accomplishing this be an adventure in every other way! For me, accomplishing this will mean being able to complete this pose while balancing on my forearms. This is quite the hefty goal considering that I am still in the process of mastering the headstand alone. I will keep you posted on the progress.

Intense Indoor Cardio Workouts

More than half the US is currently stuck indoors which makes getting a good cardio workout a little more difficult. Yesterday, our aunt sent us a picture of their horse barely able to peek her head over a snow bank. Florida is definitely not that snowy right now, but boy is it cold compared to our usual mid-February temperatures. 

If you are one of those unable to go outside or get to your gym, there are some great indoor cardio workouts that will help burn some calories without braving that winter wonderland. One of these has a bit of a soft spot for me as well since it was the first ever workout showcased on P+K. Can you guess which?

15-Minute Kettlebell AMRAP Workout By Pumps and Iron

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This workout was featured on the blog a few weeks ago in a "This Week in Workouts" and I have been dying to do it ever since. The entire workout takes 15-minutes with no breaks between exercises or sets. You will be sweating by the end. Add this workout after and your bum will be on it's way to defying gravity... And you will be a bit sore.

Burn 300 Calories in 30-Minutes by Pen and Keyboard

This is [still] one of my favorite workouts to complete. At the end of the first set you are glistening. By the second set, you are dripping sweat; and the third set leaves you as a pile of goop on the floor. Best of all, it takes no equipment and hardly any space. Do this and you are sure to burn 300+ calories in 30-minutes, or waay more!

Jillian Michaels' Yoga Melt Down

Ok, this workout has been featured on P+K before and even though I am not a fan of double featuring a workout, this is good enough to make an exception. Yes, it's yoga, and yes, you will finish this 35-minute workout breathless. If you are wanting to get a great arm and core workout, do this. The entire workout is great on it's own, or done before a more relaxed yoga flow for a super intense warm up.

Bikini Workout

It may be snowing outside, but we can get a head start on that beach-wear anyway! This workout is intense, and it mixes things up, and it will stretch your muscles while toning them. Like most of the workouts on the list, this one also takes no equipment to complete and requires very little room. It also has surprisingly few cardio exercises considering how hard your heart will be working.