Lean Bodies Health and Fitness

I hope you guys are still around and working hard!  We are taking it up a notch this week by increasing our weights and adding in some cardio bursts to your weightlifting.  This is GREAT for fat loss!  Notice I have you doing lower reps this week.  Make sure you increase your weights so that it is still challenging!

Do these exercises 2-3 times a week, 2-3 sets of 10-12 reps.  To see video demo’s go to my You Tube channel and search by the name of the exercise.

Cable Chest Press
Walking Lunge
Jumping Jacks – 1 min
Cable Row
Stability Ball Leg Curl
High Knees – 1 min
Hammer Curls
Cable Tricep Extension
Plank 30-60 sec
Side Plank 30-60 sec

For your cardio this week do this interval workout twice:

5 min warm up

30 sec hard (sprinting as hard as you can; aim for 10mph or more; work up to that if you’re not there yet)
60 sec recovery (walking – 3.5 mph ish – if you can jog during your recovery you weren’t sprinting hard enough)

Repeat for 15 min

5 min cool down

Again, fill in the rest of your cardio with steady state cardio and you’re all set!  Good luck this week!

I hope last weeks workout treated you guys well!  Here’s something to move on to.  Do these exercises 2-3 times a week, 2-3 sets of 12-15 reps.  To see video demo’s go to my You Tube channel and search by the name of the exercise.

Bench Press
Stationary Lunge
Assisted Chin Up
Lying Leg Curl (see seated leg curl video)
Cable Curls
Skull Crushers
Supermans 30-60 sec
Plank 30-60 sec

For your cardio this week do this interval workout twice (preferrably on a treadmill):

5 min warm up

30 sec hard, incline 2.5
60 sec moderate, incline 2.5
60 sec recovery, flat incline

Repeat that interval at incline 5.0, 7.5, 10.o, 12.5 and 15, if your treadmill goes this high.  Then come back down to 2.5 incline.

Again, fill in the rest of your cardio with steady state cardio and you’re all set!  Good luck this week!