Ok.. this week we are going to do cardio AND arms and legs.

GOAL: Cardio BURN 2400 Calories! *I posted Mins at first but I don't think anyone has THAT kind of time everyday!*

Monday, Tuesday & Wedness day do cardio and arms:

Ideas for arms, you can do them all or just what you'd like to do.

Biceps and Brachialis
The bicep brachii is in the front of your upper arm. Target your biceps, as well as your brachialis muscle, located under your biceps, with a biceps curl exercise. Hold a 5-lb. weight in each hand with your arms straight down and your palms facing your sides. Flex both elbows and curl by bringing the dumbbells toward your shoulders. Your hands and forearm rotate during the movement, so your palms end up facing your shoulders. Lower to the starting position. Do not move your torso or your elbows forward when doing the exercise.

Triceps
The triceps brachii is in the back of your upper arm. Target your triceps with triceps extensions. Hold a 5-lb. weight with both hands. Position the dumbbell overhead with your palms facing upward. Keep your torso stiff by contracting your abdominal muscles. Lower the dumbbell behind your head by bending your elbows. Do not let your upper arms move during the movement. Return your arms to the starting position. As you get stronger, hold two 5-lb. dumbbells for added resistance.

Brachioradialis, Wrist Flexors and Extensors
With a small modification to the biceps curl exercise, you can target your brachioradialis muscle, located in your forearm. Do a hammer curl by flexing your elbows, but do not rotate your forearm or hands during the movement. Your palms face your sides throughout the movement, instead of your shoulders. Dumbbell curls also target your wrist extensor muscles, while triceps extension target your wrist flexors.

Repetitions and Sets
The amount of repetitions you do with the 5-lb. weights should go up as you get stronger. Aim to do eight to 15 repetitions per exercise. At the beginning, you may only be able to do two or three repetitions, which is fine. Add more repetitions as you are able. Start with two to three sets of each exercise. Increase this number as you get stronger.

Planking ~ http://www.youtube.com/watch?v=IjeviHFKiYw


Tuesday Thursday & Saturday do Cardio and legs:

Split Squats
To perform split squats, hold a pair of dumbbells and stand with your feet together. Place your left leg on a weight bench behind you, then squat down until your left knee is an inch above the floor. Pause for a second, then stand up again. Do four sets of eight repetitions per side. Women tend to be more prone to knee ligament injuries than men, so performing single leg exercises like these can help strengthen the structures around the knee, and reduce your risk of injury.

Step Ups
Like split squats, step ups also train each of your legs individually, aid in reducing injury risk, boost muscle growth and even out muscular imbalances. Do three sets of 10 repetitions per side using either dumbbells, a barbell or a weighted vest, and aim to push up as forcefully as possible on each repetition.

Glute Ham Raises
According to trainer Bret Contreras, author of "Advanced Techniques in Glutei Maximi Strengthening" your glutes are one of the most important muscles in your body, as they aid in many everyday and sports-specific movements. They are also an area which many women like to focus on. Most commercial gyms don't have a glute ham raise machine, so to perform them, kneel on a lat pulldown seat, facing away from the weight stack, with your feet secured under the pads. Brace your glutes, hamstrings and abdominals, and bend forward at your knees so that your torso descends toward the floor slowly. When you reach the floor, use your arms to push back up. Do five sets of five repetitions.

Calf Raises
No leg workout would be complete without an exercise for your calves. Your calves are made up of two main muscles: gastrocnemius and the soleus. In order to hit them both, you should perform seated and standing calf raises. Do three sets of seated calf raises in one session, and five sets of eight standing calf raises in the next session.

Sunday do cardio and your choice, legs or arms!

GOOD LUCK EVERYONE!!