DAYS 1+3+5 CARDIO-AND-STRENGTH COMBO
Using the playlist below, do each move for the duration of each song.
Move 1: Jump squats. How-to: Squat deeply and reach arms forward. Exhale as you jump up, reaching arms behind you with an audible “Hah!”
Move 2: Wide leg drops. How-to: Stand in a wide plié with feet turned out, squat down, contract inner thighs and buttocks, engage pelvic floor muscles, and lower and lift to the beat. Mantra: When your inner voice says, “I want to stop,” choose strength! Change the conversation you have with yourself.
Move 3: Jumping jacks.
Move 4: Forearm knee-lifts. How-to: On all fours with forearms on the floor, bend your right leg at a 90-degree angle, flex foot, and pulse your heel toward ceiling. Mantra: Act like you’re pushing into something that’s been stuck emotionally.
Move 5: Inner-thigh toner. How-to: Lie on your right side. With your right leg straight and toes pointed, bend your left knee and place your left foot behind your right knee, then lift and lower your right leg.
Move 6: Burpees.
Move 7: Repeat forearm knee-lifts on your left side. Move 8: Repeat inner-thigh toner on your left side.
Move 9: Jumping jacks.
Move 10: Shoulder taps. How-to: Come into a plank position. Keep hips stable and tap your left hand to your right shoulder, place left hand down; switch sides and repeat without stopping.
Move 11: Dolphin rock. How-to: Start in Downward Dog with forearms on floor. Rock forward into a plank, then exhale back into Downward Dog; repeat.
Move 12: Back definer. How-to: Lie on your belly, lift your head and chest off the floor; extend your arms along your sides and press palms toward each other in small, quick motions.
Move 13: Abs cincher. How-to: Lie on your back and bend your knees together at a 90-degree angle. Slowly lower knees to the left, then bring back to center; switch sides and repeat.
Move 14: Cooldown. Lie on the floor to do a right and left figure-four stretch. To finish, sit up and close your eyes, and follow your breath in and out for 5 minutes.
DAYS 2+6 AFTER-BURN INTERVALS
Warm-up: Jog for 5 minutes on the treadmill or outside (a 5- to 7-mph pace).
Sprint: Run as fast as you can for 1 minute to music that “gets you fired up. Go so fast that you feel your heart rate skyrocket and your legs feel as if it isn’t possible to press on.
Mantra: Repeat “I can do this!” and keep going. Run through emotional blocks.
Recover: Lower speed to a conversational pace for 2 minutes. Repeat the sprint-recover cycle two more times. If you’re truly going as hard as you can, you should barely get through to the finish line. These all-out anaerobic intervals instigate fat-burning. Want more of a challenge? Add a fourth cycle.
Cooldown: Jog for 5 minutes for an active recovery or simply walk it out.
DAY 4 ENDURANCE CARDIO
Do any type of cardio (run, Spin, swim, or dance) that keeps you at a relatively steady pace for 45 to 60 minutes. Long aerobic cardio is a different way of strengthening the heart and body than interval training. Pro tip: Let yourself drop into a meditative pace while listening to music that motivates but also calms you.
DAY 7 REST AND RECOVER
You need to reset, rebalance and recover. Some ideas on spending this day are sitting in a sauna or taking an Epsom-salt bath to help soothe soreness. To speed up muscle repair, try foam rolling, focusing on the calves, hips, and buttocks. Or better yet, going to get a really good massage might be the order to day in order to release tension in the fascia, the soft connective tissue of muscles, which increases blood flow so you recover more quickly.
Workout Playlist for the Week!
- “All I Wanna Do” — Sheryl Crow
- “Break the Rules” — Charli XCX
- “Hey Mama” — David Guetta, Nicki Minaj, Afrojack
- “Trini Dem Girls” — Nicki Minaj, Lunchmoney Lewis
- “Open Wide” — Calvin Harris, Big Sean
- “She Knows” — Ne-Yo, Juicy J
- “Bunx Up” — DeeWunn, Marcy Chin
- “I Would Die 4 U” — Prince
- “Drunk in Love” — Beyoncé
- “F*ck Love” — Iggy Azalea
- “LA Love (La La)” — Fergie
- “Flashing Lights” — Kanye West
- “Dance (A$$) Remix” — Big Sean, Nicki Minaj
- “Yee” — Deorro
- “Feel So Close” — Calvin Harris
- “Take Ü There” — Jack Ü, Kiesza
- “Ugly Heart” — G.R.L
- “Get Low” — Dillon Francis, DJ Snake
- “Ghost” — Ella Henderson
- “Move” — Little Mix
- “Uptown Funk” — Mark Ronson, Bruno Mars
- “The Jump Off” — Lil’ Kim
- “Bang Bang” — Jessie J, Ariana Grande, Nicki Minaj
- “I Loved You” — Blonde, Melissa Steel
- “We Run This” — Missy Elliot
- “I Think I’m in Love With You” — Jessica Simpson
- “Earned It (Fifty Shades of Grey)” — The Weeknd