After Tuesday’s workout, which involved a lot of squats and lunging, I can’t actually believe I’m about to say this, but today, I was craving some cardio machine sweat!!
I think it’s because I’ve been using the stationary bike lately to warm up my legs, but the intervals I’m doing are feeling pretty good so for today’s Sunday BumDay Booty Boosting Workout, I wanted to switch it up completely from what we’ve been doing, with some machine cardio.
But not boring, slow, non-sweaty type of machine cardio.
& freaking HARD ass machine cardio.
Ready for it? It’s a good one!
To do this workout in the gym, unless you own a stairmill and a stationary bike. 🙂 ( honestly, how many workouts have I said that about? Ha! )
+ stationary bike
+ resistance band
+ 10lb dumbbell
+ exercise mat – for the cool down stretches
Hello Stairmill! 🙂
Start with a 2 minute warm up, anywhere from 45 – 55 steps per minute. ( or faster, if you’re a BEAST!! I’m just going to share what I did. LOL! )
Then, grab the resistance band, wrap it around your legs and do 100 side step squats*.
( *100 squats means 100 squats TOTAL, not 100 per side, just focus on counting the actual squat )
Then do 3 minutes on the stairmill ( I did 80 steps per minute )
Then, another 80 side step squats.
Another 3 minutes on the stairmill ( this time I did 90 steps per minute )
Back at another 60 side step squats!
3 more minutes on the stairmill at 80 steps per minute.
Move to the stationary bike.
Spend 2 minutes warming up. ( I did level 3, keeping the RPM above 85 )
1 minute at level 10, keeping RPM over 105.
1 minute at level 8, keeping RPM over 100.
1 minute at level 5, keeping RPM over 85.
Complete this circuit until you reach 20 minutes on the bike ( which is 6 rounds total ) and then do 2 minutes to cool down, with the RPM around 69 – 70 on level 2 – 3.
Then go ahead and take a look at yourself in the mirror. Don’t mind that sweaty hair though! 🙂
Just when you thought you were finished….find a comfy exercise mat because it’s time to stretch it out!
( What? Done already!? )
Now that you’re comfy on an exercise mat, it’s the BEST time to bust out…
100 donkey kicks with a 10lb dumbbell ( per side )
50 hip bridges with a 10lb dumbbell. ( picture shown with medicine ball )
Ok, now it’s time to stretch it out!
This workout might not seem like a lot, but if you stick to the intervals and really work with levels that are hard for you, you’re going to be a complete mess afterwards!
My butt was on fire working between the step squats and the stairmill, then things got worse when my legs began feeling the burn during the bike intervals. Honestly, the mat exercises seemed like a breeze and a cool down after those bike intervals. HOLY! Yes, I admit, I was a little wobbly walking towards the stretching mats, but oh-boy it’s worth it !!!
Don’t you think? 😉
So now you guys can clearly see how little I use the cardio equipment. I bet your levels ( for the stairmill and stationary bike ) are much higher than mine! If so, maybe you should challenge ME!!! 🙂