cardio workout – Warrior Girl Fitness

Week #4 Workout Routines

October Barbell Challenge

Week #4 Workout Routines & Schedule

It’s week four! You should be feeling stronger day-by-day and feeling more cut and slim too! If not, you are either eating too much or too little. Make sure you are getting enough protein daily, watch your macro-nutrient intake ratio (protein vs. fat vs. carbohydrate ratio) and you are drinking plenty of pure filtered water daily too!

Below are the workout routines for week #4. You will notice some new exercises, like chin ups and push ups. I want you to feel how much progress you have made so far (with strength gains) when you do these new exercises.

For example, before you started this barbell challenge, about how many push ups could you do before failure? How hard was it for you to do a push up? This week when you try the push ups, pay attention and be mindful of how many more reps or better form you can hold while doing your push ups.

Also, if you don’t have a means to do chin ups at home (get a chin up bar like this one I use) or just substitute for inverted rows or you can do bent-over barbell rows instead of the chin ups. However, if you can afford it, invest in getting a doorway chin up bar because chin ups are a fantastic exercise move!!!

Week #4 Workout Schedule:

October 20th {Monday}: Upper Body Workout

October 21st {Tuesday}: Cardio Workout

October 22nd {Wednesday}: Lower Body Workout

October 23rd {Thursday}: Upper Body Workout

October 24th {Friday}: Cardio Workout

October 25th {Saturday}: Lower Body Workout

October 26th {Sunday}: Rest Day

Week #4 Workout Routines:

Enjoy your week and have fun with each workout. Pat yourself on the back for making it to week #4!

Workout Routines for Week 2!

October Barbell Challenge

Week 2 Workouts & Schedule

Below is the schedule and the workouts for this week. If you are just now joining us in this challenge…. check out this post for the details on what, how, why, when.

Remember that you can sub out the barbell and use dumbbells or kettlebells instead. Have fun with it!

Week #2 Workout Schedule:

October 6th {Monday}: Lower Body Routine

October 7th {Tuesday}: Upper Body Routine

October 8th {Wednesday}: Cardio Workout

October 9th {Thursday}: Lower Body Routine

October 10th {Friday}: Cardio or Optional Rest Day

October 11th {Saturday}: Upper Body Routine

October 12th {Sunday}: Rest Day

Week #2 Workout Routines:

In order to build a foundation and measure our progress, we are going to stick with the Lower & Upper Body Routines we did last week. These two routines are below.

Upper Body Workout - Week #2 — Upper Body Workout – Week #2

Lower Body Workout - Week #2 — Lower Body Workout – Week #2

Cardio Workout - Week #2 — Cardio Workout – Week #2

You can run on the treadmill or outside if you’d like to do that instead of the above HIIT Cardio routine on the days designated as cardio workout days. If you choose to do your own cardio routine, try to do an interval run instead of steady-state cardio. For example, after warming up for five minutes, run at your max pace for 1 minute and then a moderate recovery pace for 2 minutes. You would repeat these two intervals for 10 rounds, or a total of 30 minutes. You can run outdoors, on the treadmill or use an elliptical, rower, stair stepper, spin bike, or arc trainer for your cardio workout if you’d like.

Good Luck #BarbellBabes!

Leave your workout results and questions in the comments section below!

Rise & Rain Or Shine 21 Day Workout Challenge

Enough chatter, let’s get straight to the fact of the matter…
Those who workout in the morning tend to be fitter, healthier, and happier…

Why?

1. Fitter & Healthier? Obviously, working out will help ensure better fitness and health…but getting your workout done in the morning before the daily onslaught of surprise errands and overtime work hours that we sometimes can’t avoid and keep you from getting your daily workout in for the day…therefore, those that workout in the morning, tend to have more consistency in keeping up with their workout regimen because they have no excuses.

2. Happier? Starting your day off right, getting your heart rate up, the release of serotonin and endorphins, the sense of accomplishment, not having to worry about how you will fit your workout into your busy day…these are all things that lead to happiness!

3. Better sleep? Yes, because you know you will be waking up early and need to be well rested, you will get to bed on time and earlier than if you didn’t have a early morning workout scheduled.

There are many more reasons, and I will not bore you or try to convince you. If you want it bad enough, you will join us! Tomorrow, May 22nd, is the start of a 21 Day Challenge. The challenge is simple. Every morning, before you get your day started, I want you to do a workout. Three days will be active rest mornings, in which you will walk yourself (or your dog) for a nice brisk walk. So really, I’m asking you to take part in a 21 Day (18 Workouts) Challenge. Easy right? Yes!

How does it work?

The night before, I will post the following morning’s workout assignment on the Brave Angel Facebook page. So this means you need to go our Facebook Page, “Like” our page, and check the page the night before for your workout assignment.
The next morning (before 9:00am) you will do the workout that was posted the night before on the FB page (or do your own workout).
After you complete your morning workout, you will “check-in” (below the workout assignment posted on our Facebook page) by commenting with your workout achievement for that morning. *Post the # reps of the bonus exercise of the day that you did and your workout duration (Ex: If you did a 45 minute workout and the bonus exercise of the day was Burpees and you did 50 reps of burpees, then you would comment, “50 Burpees/45 minutes”)
The winner will be the one who clocked the most repetitions of the bonus exercises of the day and the most minutes clocked for workout duration.

What’s your motivation? Whether your goal is to kick your arse into gear, slim down, tone up, release stress, or get free stuff, this challenge is for you!

And just to be nice…I’m going to give a prize to the winner of this challenge!

THE WINNER GETS A FREE WORKOUT TANK TOP OF THEIR CHOICE FROM THE Brave Angel Shop!

So if you want to take part, go to our Facebook Page, “Like” our page, and check the page each night, beginning May 22nd, for your workout assignment!

For a head start in the competition, join me tomorrow morning for a pre-Challenge workout (I will post the pre-challenge workout assignment tonight on our Facebook Page), and I will count the reps & minutes that you clock tomorrow morning toward your numbers for this Challenge (so make sure to check-in after you complete your workout)!

Push yourself, but remember, always modify any workout routine to your preference, skill level, and for your individual health & fitness goals.

Take a look at the newest additions to our Brave Angel Motivational Workout Clothing Line

Yours Truly,

Brave Angel

Brownie Batter Bowl & Burpees

Chocolate, there are just some things we can’t live without!

Have you ever made brownie batter, and then realized that you’d rather just eat the raw brownie batter instead of baking it, so….you eat 1/2 of the raw brownie batter and then realize you no longer have enough batter to make the brownies, so….you just put the other half of the batter in the fridge for tomorrow!?? Well, after you have eaten the brownie batter, you probably realize how you just undid all of your workouts and healthy eating for the past couple of weeks and then beat yourself up about it…

To quench your brownie batter craving (or chocolate craving, or craving for something sweet and decadent), I have put together the below guilt-free recipe that you can whip up in just 10 minutes. Use this recipe as a foundation to build upon and create your own sweet treats that satisfy your personal taste and cravings. Just make sure that if you add ingredients to this recipe, they are in line with your health & fitness goals!

**Brownie Batter Bowl: *Gluten-free, Dairy-free, Grain-free, Egg-free, Low-sugar**

2 tbsp organic Almond flour
2 tbsp organic Coconut flour
1 tbsp organic Ground Flax seed
1 tbsp organic Chia seed
2 tbsp organic Extra Virgin Coconut Oil
2 tbsp organic Raw Cacao or organic Baking Cocoa
2 tsp of organic vanilla extract
1-2 dashes of Pink Himalayan Sea Salt
4-5 mini spoons of organic Pure Stevia Extract Powder

Start with 1 cup of water in a small 2-3 quart saucepan. Turn heat on low-medium. Add the almond flour, coconut flour, and ground flax seed and stir until mixed thoroughly. Then add in water (a tablespoon at a time) until a cream of wheat or cupcake batter consistency is achieved. Now add in the rest of the ingredients, adding water as needed to maintain a cupcake batter consistency. Do a taste test before turning off stovetop heating element. Add salt or stevia to your liking, the more coconut oil you use, the creamy it will be. Pour brownie batter into your favorite bowl. This recipe makes two servings, so either share with a worthy soul or eat half and save the rest for tomorrow! Whatever you do, please don’t eat the brownie batter right before doing the workout below….it won’t end pretty…

P.S. – you can make this batter and pour it into a cupcake pan and then bake at 350F degrees in an oven for about 10 minutes to make actual brownies. Or make pancakes or waffles with the mix. If you opt to bake the mix or cook up pancakes or waffles, I would add in 1-2 tsp baking soda (and 1-2 more tablespoons of coconut oil – for brownies only) to make the turn out better! OR…you can take the brownie batter (recipe as-is above) and throw it in the freezer and in about four hours you have some pretty amazing brownie batter ice cream…

100 Rep Burpee Challenge:

Warm-up:Do jumping jacks for 1-2 minutes.

Burpee Challenge: Perform 100 reps of BURPEES!! My tip is to do 10 reps at-a-time until you reach 100 reps.

The key to this workout is to take it one move at-a-time. Tackle each burpee with passion, and tackle in sets of 10 reps at-a-time, until you get to 100 reps. Then move onto the bonus round if you dare! Your arms, bum, abs & heart rate will be on fire when you are done!

Bonus round:Grab a jump rope and jump rope for 5 intervals of 45 seconds jumping rope and 15 seconds rest (5 minutes total).

Push yourself, but remember, always modify any workout routine to your preference, skill level, and for your individual health & fitness goals.

Pin below “Workout Roadie” to your Pinterest board so that you can take this workout on the road with you to the gym or at-home!

Also, take a look at the newest additions to our Brave Angel Motivational Workout Clothing Line!

Yours Truly,

Brave Angel

It Did What? 5 Secrets About This 12 Minute Workout

High Intensity Interval Training, that’s where it’s at!
Why?

1. It only takes you 12 minutes to do this workout, 12 MINUTES!

2. Instead of only “burning calories” during your workout (like running does), you continue to burn for up to 36 hours post-workout, I like to call it a metabolic boost.

3. It’s a highly efficient workout technique because it not only helps you blast away fat but also helps you build lean muscle mass, and get nice & toned.

4. Because it is only 12 minutes, it helps you keep your sanity. Sometimes a 45 minute cardio & strength routine just seems too daunting to attempt. H.I.I.T workouts are perfect for those days that you are either in a rut, in a rush or just yearning for a change up in your daily workout routine.

5. H.I.I.T. routines are short because they are very challenging. When you’re about half way through each 4 minute segment, you may feel like you just can’t go on, well just push through it, one set of 20 seconds at-a-time, and you’ll get there!!! Just do your best & forget the rest.

Enough talking, now get to work!

Brave Angel – 12 Minute HIIT – Arms, Legs & Abs

This workout involves just three moves, that’s it!

For each exercise move, you will do 8 rounds of the following interval:
1. 10 seconds rest
2. 20 seconds all-out max effort
3. USE AN INTERVAL TIMER, it must be timed exactly. No more than 10 seconds rest or 20 seconds effort!!
4. 8 rounds = 4 minutes
5. Rest 1 minute before moving onto the next exercise move/4 minute HIIT circuit
6. You will challenge yourself to hit 8-10 reps for each 20 second interval.
  1. I used two 15 LB. kettlebells, but feel free to use dumbbells, a barbell, or your dog….just make sure you choose a weight that you max out in 8-10 reps.

This workout takes 12 minutes, post your reps, weight used and how you did in the comment section below! I want to know your results!

Kettlebell Thrusters: 4 minute HIIT circuit (10 secs rest, 20 secs max effort; 8 rounds)
Pike Jumps: 4 minute HIIT circuit (10 secs rest, 20 secs max effort; 8 rounds)
Kettlebell Scissor Crunch & Reach: 4 minute HIIT circuit (10 secs rest, 20 secs max effort; 8 rounds)

Push yourself, but remember, always modify any workout routine to your preference, skill level, and for your individual health & fitness goals.

Pin below “Workout Roadie” to your Pinterest board so that you can take this workout on the road with you to the gym or at-home!

Also, take a look at the newest additions to our Brave Angel Motivational Workout Clothing Line!

Yours Truly,

Brave Angel

3 Reasons Why This Bacon & Buns Challenge is Back in Black This Spring

Here in the U.S. we’ve had a rough winter, and all of us are ready for Spring….and along with Spring comes Bacon & Buns!
Why Bacon & Buns?

Well, first of all, warmer weather means CAMPING SEASON! And when I think of camping, I immediately picture (& smell) bacon cooking on the campfire just after dawn, as the sun has just risen and everyone is waking up and rolling out of their tents. After a long winter, I have cabin fever, and can’t wait to spend a weekend camping in the back country with my close friends.

Nothing beats a long weekend with your friends, completely removed from the hustle & bustle of the city, disconnecting from this technologically overloaded society we live in, and just fully decompressing from the monotonous routine of eat, sleep, work, play, & repeat! So yes, Spring & bacon are like peas and carrots. I must note, that I am talking about Turkey Bacon that is……god, Turkey Bacon tastes so good and doesn’t come along with all the fat that regular pig bacon does, so it is essentially guilt free! You can eat your turkey bacon & have your strong, fit & toned Brave Angel physique too!

Secondly, with Spring, also comes warm weather & your chance to roast those newly toned buns in the sun!

Thirdly, bacon is simple, so I’m going to give you a straight-to-the-point lower body 500 REP BUNS ON FIRE workout to go along with your bacon, check this out!

This workout involves just four moves, that’s it! You will challenge yourself to hit 100 reps for each move. And if you do the bonus combo move, you will have done 500 REPS!!! This workout took me 35 minutes, post your times in the comment section below! I want to know your results!

Brave Angel – 500 Rep Bacon & Buns On Fire Challenge

Warm-up: Do intervals of 10 seconds of plank hold and 10 reps of jumping jacks for two minutes.

Buns On Fire Challenge: Perform 100 reps of each exercise move. My tip is to do 10 reps at-a-time until you reach 100 reps. Then move onto the next exercise.

Donkey Kicks: 100 reps/leg
Prisoner Jump Squats: 100 reps
Donkey Side Kicks: 100 reps/leg
Sprinter Alternating Jump Lunge: 100 reps (1 lunge/leg = 1 rep)
Bonus Combo Move: 100 reps
1. 10 Reps Plank Jacks + 10 Reps Mountain Climbers (1 knee tuck/leg = 1 rep)

The key to this workout, is to take it one move at-a-time. Tackle each move, 10 reps at-a-time, until you get to 100 reps. Then move onto the next move. Your bum, abs & heart rate will be on fire when you are done!

Push yourself, but remember, always modify any workout routine to your preference, skill level, and for your individual health & fitness goals.

Pin below “Workout Roadie” to your Pinterest board so that you can take this workout on the road with you to the gym or at-home!

Also, take a look at the newest additions to our Brave Angel Motivational Workout Clothing Line!

Yours Truly,

Brave Angel

Reveal Those Abs With This 37 Minute Workout

Yesterday was all about breathing in the fresh Spring air, soaking in the sunshine & torching calories!
If you are yearning for a simple, straight-to-the-point workout, check this out!

Don’t forget to warm-up: Do some intervals of 10 reps of bodyweight squats and 10 reps of mountain climbers for two minutes.
Make sure to throw on your running shoes, put on some blood pumping tunes, and hit the pavement!
Run for 2 minutes at a moderately challenging pace. Choose a route that has some hills!
After 2 minutes, stop, and do 5 push ups on the sidewalk.
Run for another two minutes at a sprinting pace.
Then stop, drop, and give me 5 more push ups on the sidewalk.
Do these two intervals – 2 minute sprint paired with 5 push ups – until you hit 50 push ups total (8 more sets for a total of 10 sets of these two intervals).
Now run for 1 minute at all-out effort (that you can maintain for 1 minute).
Then stop & do 5 burpees (no push up, but add jump tuck).
Run for another 1 minute at all-out effort, then stop & give me 5 more burpees with a jump tuck.
Do these two intervals – 1 minute all-out effort run paired with 5 burpees – until you hit 50 burpees total (8 more sets for a total of 10 sets of these two intervals).
Now……puke, and pat yourself on the back!

I didn’t puke, and you won’t either! Of course, please always modify any workout routine to your preference, skill level, and for your individual health & fitness goals. The best thing about this workout was that it was a perfect way to zone out after a long, hard day at work and bask in the sunshine of Spring….instead of being inside a stinky gym!

Pin below “Workout Roadie” to your Pinterest board so that you can take this workout on the road, literally!

Also, take a look at the newest addition to our Brave Angel motivational workout clothing line!

Yours Truly,

Brave Angel