Let’s face it…cardio can be boring. But as important as it is to get your heart rate up on a consistent basis…the thought of one more session on the elliptical can sometimes be the sole reason for neglecting it all together. Here are a few workouts I have tried and fallen in love with… they work to challenge me at every level. They are high intensity interval training that combine glute-focused cardio work with lower body exercises. Let me know how you do…I want to hear from you!!!

CRAZY CARDIO I

Treadmill Power hike at 5% incline x 5 minutes

Squat Jumps x 20 reps

Treadmill Power hike at 10% incline x 5 minutes

Alternating Jump Lunges x 20 reps

Treadmill Power hike at 15% incline x 5 minutes

Jumping Jack Squats x 20 reps

Hill Runs on treadmill at 8% incline x 5 minutes

Run on treadmill at no incline x 10 minutes

Step Mill x 15 minutes with a weighted vest

CRAZY CARDIO II

Do three sets of the following exercises with little to no rest between exercises. Push yourself!

Reverse Lunges (off a step with one riser) x 50 reps with up to 20 pd dumbbells

Single Leg Lying Hamstring Curls x 10 reps

Step Mill x 200 fast steps

Alternating Jump Lunges x 20 reps

Sumo (Plie) Squats with dumbbell x 20 reps

Stiff-Legged Deadlifts x 15 reps

Jumping Jack Squats x 20 reps

Some motivation for you all today:

Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous?
Actually, who are you not to be? You are a child of God.
Your playing small does not serve the world.
There is nothing enlightened about shrinking
so that other people won’t feel insecure around you.
We are all meant to shine, as children do.
We were born to make manifest the glory of God that is within us.
It is not just in some of us; it is in everyone.
And as we let our own light shine,
we unconsciously give other people permission to do the same.
As we are liberated from our own fear, our presence automatically liberates others.

- by Marianne Williamson

(from “A Return To Love: Reflections on the Principles of A Course in Miracles”)

I recently posted this in a blog on my Bodyspace profile and here is a response that I loved so much I wanted to share it with you. Amazing how a few good words can change your thinking and fuel your desire to reach new levels!

While the writing is obviously heart felt and sincere, it does not align with my fear.

Chase the fear.

Wish I could properly thank the author of these words…he calls himself “TheCrab”, from Virginia. Thank you!!