Do you do strength training? ADD IT! Muscle burns calories after 72 hours after your workout, cardio stops burning calories the minute you walk off that treadmill. Muscle also burns more calories and fat as you build it up and it's how you get lean arms. High reps, low weight is a thing of the past... push yourself to get high weight, low reps to get the best results and burn the most calories. Despite what I used to think this will not make you bulky, women do not have enough testosterone to become bulky and we'll never lift enough to get there either. Here are my arm/abs and kettle bell (legs)/oblique workouts. Remember to warm up and stretch before and stretch after so you aren't sore!
I also supplement this with run intervals and Pi-Yo. I'll also be adding more Yoga/Pilates classes to my schedule. I posted my full weekly outline I'm going to do below.
I also supplement this with run intervals and Pi-Yo. I'll also be adding more Yoga/Pilates classes to my schedule. I posted my full weekly outline I'm going to do below.
![](http://www.weebly.com/weebly/images/file_icons/xls.png)
workouts.xlsx |
Here is my workout plan, I will cut out one of the Yoga/Pilates classes that is Tues-Thurs probably after I figure out which I like best. I'll also be pulling back on the intensity of my run intervals to let my tendon heal. The strength workouts take a pretty long time so I am trying to do my run intervals (cardio) on yoga days. Also, getting the body "tired" before will also help my muscles build in class. I'll switch run intervals between Saturdays & Sundays depending on how I'm doing. I count yoga classes as a rest because they are so relaxing. I'm slightly addicted so i don't want to miss a day at the gym haha.
Sunday: Run Intervals (2-3 miles- switch between Sun & Sat) Kettle bell (legs)/obliques workout
Monday: Arms & Abs workout
Tuesday: Run intervals (2-3 miles) & 1 hour Yoga
Wednesday: kettle bell (legs)/obliques workout, 1 hour Pilates
Thursday: Run intervals (2-3 miles) & 1 hour Power Yoga
Friday: Arm & Abs workout
Saturday: Run Intervals (2-3 miles- switch between Sun & Sat), Pi-Yo Workout
Sunday: Run Intervals (2-3 miles- switch between Sun & Sat) Kettle bell (legs)/obliques workout
Monday: Arms & Abs workout
Tuesday: Run intervals (2-3 miles) & 1 hour Yoga
Wednesday: kettle bell (legs)/obliques workout, 1 hour Pilates
Thursday: Run intervals (2-3 miles) & 1 hour Power Yoga
Friday: Arm & Abs workout
Saturday: Run Intervals (2-3 miles- switch between Sun & Sat), Pi-Yo Workout