I put together a great challenge for you to add to your workouts or do alone 3 days a week for the next 3 weeks!
You will perform 2 rounds the first day then 3 the second, then 4 the third day of the week..
Start over on week 2 and then again in week 3. This really gets your heart rate up and challenges your entire body.
Remember consistency is key! If you stop your body will stop progressing and changing!
Challenge accepted, I hope!
Check in on Facebook if you wish 🙂
Hi all!! I am so excited to do this workout tonight! I wanted to share it with you now! It is called the Fast 5 Layered Cake Workout but guess what… it is really 10 moves-5 of them are layered in between the other 5 moves!! Sneaky, I know!
This is how you will perform this workout:
You will do 3 sets of each of the weighted exercises and the hidden 5 are non-weighted that you will do as active rest in between them each set!
Warm up first! I like to do the Dancing Dog as a warm up-this is when you constantly switch from the down dog to up dog positions for 1 min. It will activate your entire body!!
Rest for 1 min in between each # exercise and 30 sec after each layer 🙂
#1. KB Swings x20/ 30 sec high knees layered in between set 1 and 2
#2. DB Shoulder Flyes x12/ 30 sec jumping jacks layered in between sets 1 and 2
#3. Laying down KB in/outs x20/ 30 sec Bridge hold layered in between sets 1 and 2
#4. KB Deadlifts x20/ 30 sec fast jog in place layered in between sets 1 and 2
#5. Push ups x15/ 30 sec Child’s pose layered in between sets 1 and 2
If you are outside or at a gym run 1 mile afterwards just to put some icing on the cake!! Cool down and stretch properly too! This workout should take about 30 to 45 min depending on your fit level.
Get to it!!! Have fun!! Enjoy your cake!! A