No Weight, No Problem

This month we’re going to be crushing the core with some compound movements. Each exercise has a suggestion that requires weight and one that doesn’t. If you don’t have dumbbells or a kettlebell you can use a brick, gallon jug, or medicine ball just to give you a few ideas of things you might find around the house.

Also, this month we want you to work in at least one steady state cardio session. If you’re working out three days per week that means two days of the week should be this routine while the third day should be an extended cardio session of at least 30 minutes. You can walk, jog, bike, row, skate, jump rope, whatever you’re feeling like on that day. Focus on hitting your target heart rate. An easy formula for targeting your rate is:

(220-(your age)) x .6 = lower end of range

(220-(your age)) x .8 = upper end of range

So for me, my heart rate should be between 110 and 150 while I’m doing my steady state cardio.