Quick 300 calorie workout

Workout- 300 calories burned… but don’t let a workout influence your diet!

Lifting

  • 3 sets of 10 Shoulder Press
  • 2 sets of 12 Bicep Curl
  • 2 sets of 12 Tricep Extension
  • 2 sets of 5 Pull Ups
  • 2 sets of 10 Dips
  • 3 sets of 10 Seated Row
  • 3 sets of 10 Leg Extension
  • 3 sets of 10 Hamstring Curl
  • 3 sets of 10 Squats wth a kettle bell

I wanted to hit all of my major muscle groups because we took three days off while in Mexico. They did have a small gym there— but we stopped going after the second day!

Cardio

I ran on the treadmill with varying intervals to maximize fat burn. Below is my interval program.

  • 3 minutes
    • 10% incline
    • 4.5 mph
  • 2 minutes
    • 5% incline
    • 6 mph
  • 1 minute
    • 2.5% incline
    • 9-12 mph depending on how well you sprint/ how hard you want to work
  • Repeat 2-3 times
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