Print your own affirmation image from here.
- Place 1 peeled banana in the freezer overnight
(40 minute block)
Cardio: 5 minute warm up, 15 minute interval workout. See video.
- You want the intense part on this workout to last between 30 seconds and 1 minute but no more than 2 minutes. On the easy interval allow your heart rate to lower. (this is the recovery period) and should last a similar time to the intense interval.
eg. 15-minute block of 1 minute on (e.g. sprint) 1 minute off (e.g. walk it out) repeat.
Note Make sure to keep heart rate peaking on intense part of the interval, at 80-90% of max heart rate (use pdf below for quick reference sheet to gauge your optimum heart rate zone.
4 minute workouts: Abs and Glutes
- Work through 8 listed exercises below, 30 seconds timed on each, move continuously through each exercise without rest for 4 minutes of constant work and burn.
Start lying on side. Legs bent with knees at 90 degree angle.
- 6-10 minute mobility
Easy way to check your heart rate!
Count how many beats (your pulse) in 10 seconds and multiply by 6 for you actual beats per minute. Then use downloadable pdf to check range.