Coach A

40 Minute Blast - Abs, Cardio And Resistance Workout

A cardio, weights and abs workout perfect for those days when you need to do something fun at the gym.
Simply grab a heavy and light set of dumbbells and go!

Strap on your game face, stretch, get warmed up and let's roll!

This is cardio and abs workout that you can use to break the gym boredom. It also involves resistance
training. If you are feeling like you need a break from the same old dull workout routine, but don't
want to train like a wet noodle either, give this a try.

You will cycle between a resistance exercise, cardio and an abdomimal exercise. Rest 15-30 seconds
between each step of the workout.

It is best to use 2 sets of dumbbells for this workout, a heavier set for the tougher lifts, and a
lighter set for isolation movements. You can also set up near a dumbbell rack and grab dumbbells as
you need them, if possible.

40 Minute Blast

Abs, Cardio and Resistance Workout
Exercise Reps
Dumbbell Bench Press 10
Treadmill - Walking 30 seconds
Weighted Sit Ups 20
Treadmill - Running 30 seconds
Two Arm Dumbbell Rows 10
Treadmill - Walking 30 seconds
Plank 30 seconds
Treadmill - Running 30 seconds
Dumbbell Arnold Press 10
Treadmill - Walking 30 seconds
Lying Leg Raises 20
Treadmill - Running 30 seconds
Dumbbell Lunges 10
Treadmill - Walking 30 seconds
Floor Toe Reach 20
Treadmill - Running 30 seconds
Dumbbell Curls 10 each
Treadmill - Walking 30 seconds
Abdominal Air Bike 20
Treadmill - Running 30 seconds
Exercise Reps
Dumbbell Flyes 10
Treadmill - Walking 30 seconds
Weighted Sit Ups 20
Treadmill - Running 30 seconds
Pull Ups 10
Treadmill - Walking 30 seconds
Plank 30 seconds
Treadmill - Running 30 seconds
Side Dumbbell Laterals 10
Treadmill - Walking 30 seconds
Lying Leg Raises 20
Treadmill - Running 30 seconds
Goblet Squats 10
Treadmill - Walking 30 seconds
Floor Toe Reach 20
Treadmill - Running 30 seconds
Two Arm Seated Dumbbell Extension 10 each
Treadmill - Walking 30 seconds
Abdominal Air Bike 20
Treadmill - Running 30 seconds

Do you want to Lose 10 Pounds?
=========================
Easy, low-cal recipes for breakfast, lunch, and dinner, plus quick snack ideas to help you lose 10 pounds in 4 weeks without going hungry.

The Healthier Way to Diet with 1500 Calorie/day
=====================================
300-Calorie Breakfasts
- Apple-Cinnamon Oatmeal Pancakes
- Warm Honey Oats
- Peanut Butter, Chocolate, and Banana Bagel
- Egg, and Cheese Sandwich
150-Calorie snack
- Gnu Foods Peanut Butter Bar and a flavored seltzer
- Skinny Cow Vanilla with Caramel Ice Cream Cone
- 1 cup applesauce with 2 graham cracker halves
400-Calorie Lunches
- Spinach Salad
- Spicy Shrimp Noodle Salad
- Waldorf Salad Wrap
150-Calorie snack
- 1 small mango, sliced and sprinkled with cayenne and lime juice to taste, and 2 gingersnaps
- Hot chocolate, made with 1 packet fat-free hot-chocolate mix, and 1 medium pear
- 2 tablespoons guacamole with 8 whole wheat pita chips
- Smoothie, made with 2/3 cup nonfat Greek yogurt blended with 3/4 cup frozen strawberries and 1/3 cup skim milk
- 3/4 ounce cheddar cheese and a small apple
500-Calorie Dinners
- Chicken Marsala
- Ginger chicken and Broccoli
- California Cobb Salad

For any details, guidance, coaching please reach out to Coach A.

Cardio Workout
============
Get Your Best Body Ever: Cardio Countdown

Total time: 35 minutes

Do the speed bursts here at the fastest pace you can safely maintain (power walking, running, cycling, using the elliptical or stairclimber) for the given duration. Then blast off with short, all-out sprints. Warm up for 5 minutes.

Speed Burst Easy-Pace Recovery
4 minutes 4 minutes
3 minutes 3 minutes
2 minutes 2 minutes
1 minute 1 minute

Blast off!
Speed Burst Easy-Pace Recovery
30 seconds 1 minute
30 seconds 1 minute
30 seconds 1 minute
30 seconds 1 minute

Cool down for 4 minutes.

Coach A tip
Because the highest-intensity intervals are toward the end of the workout, if you run out of energy, do not attempt your max sprint in the "Blast off!" portion. Instead, replace those sprints with a peppy pace