Pyramid Cardio Workout

Routine:

This workout is easiest to do on a treadmill because you can keep track of your pace and incline.

Start with a 3 minute warm-up, it can be a light jog or a walk.

Now start the pyramid.
5 minutes @ a comfortable jog
2.5 minutes @14% incline at a pace between 2.5 and 5.
4 minutes @ 30 seconds faster then beginning jog
2 minutes @ 12% incline, keep the same pace as last incline.
3 minutes @ 30 seconds faster again
1.5 minutes @ 10% incline, same pace as previous incline
2 minutes @ 30 seconds faster still
1 minutes @ 8% incline same pace as previous incline.
1 minute @ 30 seconds faster than last run
30 seconds @ 6% incline same pace as previous incline

2 minutes @ same pace as round 1
1.5 minutes @ 10% incline, same pace as previous incline

3 minutes @  same pace as round 1
2 minutes @ 12% incline, keep the same pace as last incline.

4 minutes @ same pace as round 1

2.5 minutes @14% incline and pace between 2.5 and 5.

5 minutes @ same pace as round 1

My Sample: this is how I did it if this is more helpful:

5 minutes @ 7.0 pace
2.5 minutes @14% incline 4.0 pace
4 minutes @ 7.5
2 minutes @ 12% incline, 4.0 pace
3 minutes @ 8.0 pace
1.5 minutes @ 10% incline, 4.0 pace
2 minutes @ 8.5 pace
1 minutes @ 8% incline, 4.0 pace
1 minute @ 9.0 pace
30 seconds @ 6% incline, 4.0 pace

2 minutes @ 8.5 pace
1.5 minutes @ 10% incline, 4.0 pace

3 minutes @ 8.0 pace
2 minutes @ 12% incline, 4.0 pace

4 minutes @ 7.5 pace

2.5 minutes @14% incline, 4.0 pace

5 minutes @ 7.0 pace

Tips:
My pace was the same for each time limit as I went end and then came back down. I also never changed my pace when I switched to incline, I only changed the incline.

If you do not have a treadmill, you can do this workout out side in a park of field. When it comes time for the incline, run hills, or find something that has an incline.

Abs Day

Routine:

3 minutes of jumping jacks

30 Crunches

30 Russian twists

30 Oblique crunches each side

15 BURPEES

20 push up jumps to side

20 Plank crunches each side

20 Sit-ups

15 BURPEES

10 Round the world leg lifts

10 crunch one leg up one leg off ground each leg, then 10 with both legs up

10 Round the world sit-ups

3 minutes of jump rope

Workout BreakDown:

Oblique Crunches: lay on your side with bottom leg bent and top leg straight. Use your core to lift your upper body off the ground and then lower. 

Cardio Fat Blaster

Cardio Fat Blaster:

1 min of ball catches and throws

1 min Head push-ups side crunch

1 min plié squats to regular

1 min push- up position side jumps

1 min kick-ups (30 sec. each side)

1 min Burpee side jumps

1 min high knee tucks ( 10 high knees, 1 jump tuck)

1 min of push-up position jump forward jump out feet apart push-up

1 min. jumping jack tucks

1 min. football runs forward, touch down, jump and then back

Perform Twice

Equipment

Cross Tone Introduction:

There is a time in every woman's life when she decides that she can no longer take it. She wakes up every morning already thinking about what she is going to eat and when, where and how she is going to get to the gym. It becomes exhausting and a daunting task. This blog is here to help change that. I am committed to changing the way women view themselves and the way their bodies look. It is time to change. Start today, stop putting it off and thinking you'll do it tomorrow, you won't.

The workouts here are short, but tough. Some take longer than others, some require more determination than others, but if you stick with them if you try to be successful I know that you will see a positive change in your life.

Day #1 Begin Here!

Whether you have been following Cross Tone since it's beginning or are just starting, this is the place to begin.

Before you start your workout there are a few things I suggest you do.
Step #1: Take measurements and weight: This explains how How to Measure .
Step #2: Take photos of yourself or have a friend take them of you. If you want to see the most subtle changes I recommend taking them in a sports bra and spandex in the privacy of your home. If you want to have them taken by a professional so you can see all major changes I recommend two people.
Katie Anderson: lives in Rexburg, ID and Sean Huntington: lives in Provo,UT. They are both FANTASTIC and will give you a great deal on before and after shots that you can post right here on the site!
 Step #3 Complete the following exercises:
 These will give you a starting point, please don't skip these steps, they will help in assessing your progress.

Exercise Challenges:

Perform these once a month to see how you are improving!

Execute the following exercises for 2 minutes with a 1 minute break in between and record number of reps.
Squat Jumps
Lunge Jumps
Burpees (with or without push-up, you decide)

Execute the following exercises for 1 minute with a 30 second break in between and record number of reps.
Sit-ups
Regular Push-ups (pick either knees or on toes, if you do a variation of the two write down how many you got on your knees and then how many you got off your knees.)
Crunches

Run 1.5 miles and record time, OR
Walk 1 mile and record time.

To find out how you rate on a national level for some of the tests click on the following links.
(range is from poor to excellent)

Run Test
Walk Test
Push-up Test
Sit-up Test
Curl-up Test

*** More testing can be done within a gym to measure your fitness levels, if you would like to do those as well follow this Fitness Tests.

Below are products that we will be using throughout our workouts. If possible try to start slowly collecting them, or use your own you already have so that you can be ready for the workouts as they come! Body weight is excellent, but it's also nice to use weights to build even more muscle.

Interval timer! Excellent way to stay on track during interval workouts. HIGHLY recommended.
Available in Pink:


Other products to consider
:

Goal Setting Exercise

I have been thinking lately about why we women become so obsessed with fad-diets, and temporary weight loss programs, and I think part of it has to do with commitment. We have a hard time to committing to ourselves.

Today my challenge to you is to write down your commitment to this program. Your dedication to a better, healthier and most importantly HAPPIER you!

Here are some rules for goal writing that I encourage you to follow.
Do not start with goal #1: Lose 10 lbs. that is not a goal, that is a result, there is a huge difference.
Do not write a diet that is completely different than the one you currently partake in. Write down one thing a week that you want to change.
Last rule: Do not write down any sizes you want to fit into, or any person that you want to look like, it's not going to happen biology has made that impossible.

Here is a sample plan that I think you should follow:

Goal 1: Be able to run 1 mile in 9 minutes without taking any breaks.
Goal 2: Work out 5 days with Cross Tone and go full force during all the workouts
Goal 3: Be able to do 10 push-ups off my knees by week 4
Goal 4: Each week for the next month add or eliminate foods that are good/bad for me.
i.e. Week 1 add two servings of fruits and veggies a day. Week 2: Limit desserts to once or twice a week and only have one serving.
Goal 5: Tell myself something nice about myself and my improvements every day!
Goal 6: Seek the good in myself, STOP complaining about the bad

and the list can go on forever...

How to rewards yourself properly:
I have read so many books and magazines that give completely ridiculous advice on how to reward yourself.
Here are the don'ts first:
Do not let yourself eat anything you want and as much as you want to reward yourself for a week of working out and eating healthy. It will only set you back and ruin all the work you just accomplished.
Do not let yourself think that every time you complete a workout or a good week that you need something.
Do not let yourself take a week off because you've been so diligent so far.

Now lets get to the do's:
Do reward yourself by getting a new set of workout clothes.
Do reward yourself by having a treat once or twice a week, something within serving size and within your daily calorie limit
Do take off ONE day if you have been working hard and need some time to just relax and recover.
Do allow yourself to get to the point where accomplishing the workout IS the reward.
Get a massage as a reward!
Do buy a new swimsuit or a new outfit to reward yourself.

There are plenty more. I hope you see that the point is not to allow yourself to over indulge, but to allow exercise and the body changes to become the rewards themselves.

Good luck!

Post your goals at the bottom to share with others! We love to hear them. They inspire our own :)

Legs, Arms for time!

Routine: 

25-20-15-10-5 

Head push-up

Squat jump

Reverse Crunch

Overhead lunge jumps

Triangle push-up

Leg lifts

For time!

Complete this workout as fast as you can. Use a stopwatch when you begin and see how fast you can finish it. 

Workout BreakDown: 

Start with 25 reps of each exercise, go through entire series of exercise and then start again, but do 20 then 15 then 10 and 5.

Head Push-up: Get in push-up position. Move feet towards hands until your bottom is in the air and you form a triangle. Then lower yourself until your head touches the ground. That's one rep.

 

Squat Jump: Start in a low squat position, place hands above your head. Power up jumping at high as you can while bringing arms down to your side. Land softly with knees slightly bent onto the balls of your feet and return arms back to start position.

Reverse Crunch: Lay on floor on back. bring legs off the floor and tuck into chest. Your lower body will be doing the work do not move your upper body and try not to let your legs touch the ground in between reps.

Overhead Lunge Jumps: Perform a regular lunge jump, this time bring your hands over your head straight up.  Start in forward lunge position. Power up off the ground and switch feet in the arm. Land softly on feet in lunge position. Repeat as fast as you can without losing form. Remember to keep knees behind ankles and when you lunge go straight down NOT forward.

Triangle Push-ups or close hands form a triangle with your thumb and pointer fingers, then lower chest to the ground. Try to do at least one on feet, if you are unable then move to knees.

Leg Lifts: Lie on back with legs straight. Place hands to your sides or underneath your bottom for more stabilization. Bring legs up to about a 45 degree angle keeping toes flexed towards you (not pointed, this engages the whole nervous system), then lower until they are almost touching the floor, that is one rep.


** Beginners Modification:

25-20-15-10-5 

Squat jump

Reverse Crunch

Overhead lunge jumps

15-10-5
Head Push-ups
Legs lifts
Triangle push-up

- Do not try the workout for time, focus on just completing the reps and take them down even more if you need to. Try regular squats and regular lunges without the jump especially if you have knee problems. 

Post your time and compare with others, my times was 15:28, with all pushups off knees.