14 Days to Totally Toned {CARDIO} AND printables

ttgfwbWell it’s Friday which means that today is the last installment of 14 Day to Totally Toned! Over the last week we focused on arms, legs, butt and abs…Today is cardio! Below is a cardio style circuit workout!

Before starting 14 Days to Totally Toned {Arms} , 14 Days to Totally Toned {LEGS} , 14 Days to Totally Toned {BUTT} and 14 Days to Totally Toned {ABS} do the cardio circuit below! After completing your desired sets of Arms, Legs, Butt and Abs finish your workout with another round of this Cardio Circuit!

CARDIO

Just a few things before we get started:

  • Push your body, but know your boundaries make sure all workouts are being done safely
  • Increase or decrease reps to fit your fitness level

Rest 10-20 seconds between each

Jumping Jacks: 

1 Minute

 

15min-jumping-jacks_300

 

 

 

High Knees:

1 Minute
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Burpees:

20 Reps

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Jump Rope:

1 Minuteendurance-jump_300

Now we have workout for each part of the body including a cardio workout!

So here’s my challenge! Starting Next Monday, September 22 and Ending October 6th go through each workout daily in any order that you choose, using the cardio as a workout primer and a workout finisher!

Here’s an example of what a workout might look like:

  • Cardio Circuit
  • Abs
  • Arms
  • Butt
  • Legs
  • Cardio Finisher (it’s the same work out it’s just at the end)

By sticking to this killer plan we are going to have some fantastic results! {I’ve gotten a lot of questions about how many sets should be done…my answer? That is totally up to you if you!} I’m going to do it once in the morning {while the kids are eating breakfast} then a second time in the evening after the kids are in bed. If doing it twice doesn’t work for you that’s totally okay! You’re going to get killer results if you do this one time a day!

Below are some printables to help assist you in this 14 day challenge!

The 14 Days to Totally Toned Calendar! This is a perfect way to help you stay on track!  Check off each workout after you complete it! Click image to download the full size printable!

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DOWNLOAD NOW!

Here is the 14 Day to Totally Toned Cheat Sheet! Either print this out or save the pdf on your phone or tablet! This way you will have a access to all the workouts no matter where you are! Click image to download the full size printable!

cheatSheetsm

DOWNLOAD NOW!

Be sure to share your results using hashtag #14daystotallytoned & #thelifeinbloom {twitter @thelifeinbloom} I can’t wait to hear! I will post my results October 7th!!!

{Special Thanks to Women’s Health ,Women’s Heath UK , Health & Real Simple for the great images and POPSUGAR for their always amazing workout videos!}

In case you missed it…

gfwbtt

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17 Minutes to Fit!

unnamedIt summer! Yay! Are you like us, spending your days swimming and enjoying the awesome warm weather? If so, you are probably finding it difficult to fit in a great workout! Look no further! Here are three awesome workouts {Abs,Arms and HIIT} that will have you feeling fit! The best part? It will only take 17 minutes! Oh and be sure to have a bottle of water nearby! You’ll need it!

 5 Minute Standing Abs

5 minutes to tighten your abs and get some rockin definition. Do all the moves standing! Grab a dumbbell or a book {or no weights} and feel the burn!

 5 Minute Arms

Got 5 minutes? Grab a set of five-pound dumbbells and join celebrity trainer Astrid McGuire and feel the burn!

7 Minute HIIT

Get ready for a seven-minute, high-intensity workout! All you need it a mat and chair! You will sweat through these 12 moves.

 

Find more awesome workout videos from POPSUGAR Fitness!

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**I am NOT affiliated with POPSUGAR and I was NOT compensated for this post. This is based upon my personal thoughts and opinions