Work Outs

Got some great work outs from these pins: Treadmill Run, Killer Kardio, Arms, 30 MinTreadmill, I couldnt link to all the pins because many of them were just photos with no links.

After having a baby I found myself pinning a TON of different work outs and healthy recipes to motivate me get back in shape. There were some really great and inspiring blogs and some super fun looking work outs, I was excited, BUT.... For me the problem with pinning a workout was that in order for me to remember what I needed to do I needed to pull up pinterest to find the pin. Too often I just got sucked into pinterest and before I knew it I no longer had time to work out. As a solution to my pinterest addiction coming in between me and my workout I just typed out a few of my favorite workouts so I can keep these cheat sheets on my treadmill and get my workouts done. I don't know how to upload a link to a file so here is the list of my favorite works outs. Check out the blog links because they are full of fun workouts and recipes and motivation!

Beginners Treadmill Work Out From ittybitsofbalance.com
Minutes                 Speed
1-3 min                  3
3-5 min                  3.5
5-7 min                  5.5
7-8 min                  3.5
8-10 min                6
10-11 min               3.5
11-13 min               6.5
13-14 min               3.5
14-16 min               6
16-17 min               6.5
17-20 min              3.5
 
Intermediate Treadmill Work Out from ittybitsofbalance.com
Minute               Speed
1-3 min               3
3-5 min              3.5
5-9 min              6
9-10 min             3.5
10-14 min            6.5
14-15 min            3.5
15-19 min            6.7
19-20 min           3.5

 Advanced Treadmill Work Out from ittybitsofbalance.com

Minutes            Speed
1-3 min            3
3-5 min            3.5
5-8 min            6.5
8-9 min            7
9-10 min          3.5
10-13 min         6.7
13-14 min         7.2
14-15 min         3.5
15-18 min         7
18-19 min         6.5
19-20 min        3.5

 Minka Kelly’s Crazy Treadmill Work Out from shape.com

1 minute at 5.0
1 minute at 5.5
1 minute at 6.0
1 minute at 6.5
1 minute at 7.0
1 minute at 7.5
1 minute at 8.0
2 minutes at 4.5
 Repeat 5 times or however many times you have the strength and energy to do!!
 
Killer Kardio from fantasmo.blogspt.co.uk
Jump Rope       1minute
High Knees      1minute
Butt Kicks       1minute
Burpees           20
Run 10 minutes
Repeat but substitute Burpees with 10 Push Ups and 10 Triceps
Repeat Set one and add 1 minute of Mountain Climbers

30 Minute Treadmill Workout from pbfingers.com

Minutes                   Incline                     Speed
0-5                           6                              4
5-7                           1                               7
7-9                           8                              4
9-10                         1                               8
10-11                         1                               4.5
11-11:30                     1                               10
11:30-14                    1                               4.5
14-16                        1                               8
16-18                        1                               4.5
18-19                        1                               9
19-20                       1                               4.5
20-20:30                  1                               10
20:30-22                  1                               4.5
22-24                       1                               8
24-26                       1                               4.5
26-27                       1                               9
27-28                       1                               4.5
28-28:30                  1                               10
28:30-30                  1                               4.5

Strength and Cardio Combos

The 100 Workout (I LOVE THIS ONE!)
100 Jumping Jacks
90 Crunches
80 Squats
70 Leg Lifts (35 each leg)
60 Jumping Jacks
50 Crunches
40 Squats
30 Leg Lifts (15 each leg)
20 Jumping Jacks
Run for 10 minutes

The Ninety and Nine Workout

99 Jumping Jacks, 99 Crunches, 99 Leg Lifts,
99 Second Wall Sit, 9 Push-ups.
Repeat with 88 of each, 77, 66, 55, 44, 33, 22, and finish with an 11 minute run…
This is a little too intense for me. I start with the run and work my way up in hopes that one day I can make it. I also do a variety of sit ups and since I am not really sure what type of leg lift workout is intended I do a variety of those as well. Easy to remember and mostly fun.

STRENGTH/TARGET AREAS

Thigh Pyramid Workout: Repeat this 3 times

10 Split Leg Squat on Each Leg
20 Regular Squats
30 Lunges on each Leg
40 Toe Touches
50 Second Wall Sit
100 Jumping Jacks
50 Second Wall Sit
40 Toe Touches
30 Lunges on Each Leg
20 Regular Squats
10 Split Leg Squat on Each Leg

Nice Legs

20 Squats
30 Lunges
40 Calf Raises
50 Second Wall Sit
100 Jumping Jacks
50 Second Wall Sit
40 Sumo Squats
30 Leg Raises
20 Squats

Sculpted Toosh

50 Squats
30 Walking Lunges
20 Jump squats
30 Side Lunges
50 Bridges
Repeat 3 Times

Arms… from lifeisblyss.com

60 Second Plank
15 One-Armed Rows
15 Chest Press
15 Seated Shoulder Press
15 Flys (laying on back)
15 Reverse Flys (laying on ball)
15 Lateral Raises
15 Chest Press (on ball)
15 Triceps dip (on bench)
15 Alternating bicep curls
15 Lying row and Rotation (on ball)
15 Chest Press (on ball)
15 Reverse Flys (on ball)
15 Laying Triceps Extensions
60 Second Planks

Dont let this happen to you!