12 Week Fierce & Feminine Muscle Building Workouts: Cardio Core HIIT
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What About Cardio?
For those that want to accelerate fat loss and possibly workout 5 days a week cardio should not be done everyday. I suggest you perform cardio every other day and do it in a fasted state. Walking, sprints and running a few miles is good! You really want to aim for low to moderate intensity so it doesn’t effect your recovery for your strength training days. For those that want to get down and dirty I suggest 20 minute HIIT workouts that are extremely effective.
Doing too much can potentially weaken the immune system and interrupt proper recovery, toward building muscle, cause injury, and make sure you have adequate hydration. Aim to do HIIT no more than two times per week with at least 48 hours between the workout sessions. Remember you must focus mainly on getting stronger on your lifts. Don’t forget on this program intermittent fasting takes care of fat loss. LIFT HEAVY SHIT!
#s2fstrong
Cardio-Core Work I find very effective!
This super fun 20 minute Shred2Fit workout is a sweaty one. You'll be
putting in 20 minutes of hard work broken into 4 minute segments
with 1 minutes rest in between each segment, so you'll need 20
minutes total to complete this. This workout will challenge your entire
body, have your core on fire, and improve your cardiovascular fitness.
When the clock starts, perform 50 leg raises then do as many
(AMRAP = as many reps as possible) of burpees until the clock
reaches 4 minutes. Rest for 1 minute. Than, do 50 sky crunches, then as
many kettlebell swings as possible. Rest for 1 minute. Follow the pattern for the last two 4 minute AMRAP’S. Give it a try and see how many reps you can get!
Tuesday/Thursday
20 MINUTES
➡️AMRAP: 4 MINUTES
50 Leg Raises
Then use the remainder of the time to AMRAP Burpees
REST 1 MINUTE
➡️AMRAP: 4 MINUTES
50 Sky Crunches
Then use the remainder of the time to AMRAP Kettlebell Swings
REST 1 MINUTE
➡️AMRAP: 4 MINUTES
Then use the remainder of the time to AMRAP Jump Squats
REST 1 MINUTE
➡️AMRAP: 4 MINUTES
Then use the remainder of the time to AMRAP TD Touches