1. Water Count:
Date:
Time Food Calories Fat Sugar
Total:
This is an intense workout but well worth it. You get an awesome cardio, arm, leg, ass and
ab workout. Pace yourself and watch your form. Try to follow in order, muscle has
memory and you want to get the most out of your workouts!
Step 1-Cardio: Get that heart pumping! Step 2- Arms:Get two 5-10lb dumbbells (DBs) & a bench
Go get on a treadmill with incline& do one press ready with 10-15lbs on the bar. Do the following:
of the following: 20 Bicep Curls with DB.s: ___
15 minutes on high incline at a brisk pace. 30 Pushups (try to do regular*): ___
DO NOT CHEAT! Hands on hips or 15 Tricep Kickbacks (each arm) ___
head if you can’t keep them off the 20 Bicep Half-Curls with DBs: ___
treadmill. 2 Sets of 10 Presses on Bench: ___
Jog for as much & as long as you can for 30 Rows with Bar (10-15lbs): ___
15 minutes. *If you can’t do all 30 regular, do as many as you can.
Step 3-More Cardio:Yep, that’s right. Step 4- Fab Abs:Work off that muffin top! Let’s do:
More! Go get on an elliptical & put it on 100 Crunches (50 with 5lb plate, 50 with): ____
a good resistance and stride. Do this 40 Bicycle Crunches: ____
for 15 minutes. You can do it  Make 40 Leg Lifts (hold each at least 3 seconds): ____
sure your drinking plenty of water! 25 Hyper Extensions on each leg: ____
Step 5-Guess What… More Cardio! Yay! Step 6- Legs & Booty: Let’s get bootylicious!
This is not as intense. Go jump on a bike 25 Lunges with 5-10lb DBs (each leg):____
(upright or recumbent, doesn’t matter) 35 Squats with a 10-15lb bar:____
& pedal that bad boy for a measly 10 2 sets of 15 on Abductor Machine*:____
minutes. Crank that resistance up just a 2 sets of 15 on Adductor Machine*:____
little though. Make it worthwhile & 15 Leg Extensions on each leg*:____
break a lil sweat. 30 Calf Raises(on a stair or machine): ____
Stretch your legs & arms well! You’ll be sore!
Wanna give up? DON’T. You gotta sweat like a pig to look like a fox.