Week 4, Day 4 — Earn Your Bolts / Cardio Workout + Bonus Burn

Happy Thursday [my Friday ;)]!! I really had no choice but to work out very early this morning. I am heading to Indianapolis for the weekend tonight. I am very excited to see my relatives + go to the Steeler game with them on Sunday!! This morning, I did the Moonlight Miles workout on the treadmill – ugh, so rough – I still dislike the treadmill more than ever but powered through + ended with BB 8 [currently at 92/100 bolts – SO CLOSE!!]. It was hard for me to pick just one throwback song for today’s challenge so if you follow me on Instagram, you can swipe right for my top 5 haha of course there are even more but I did not want to be excessive.

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Moonlit Miles

Take your workout to the treadmill today for this incline workout! 

0-2 Min — Warm-Up 0% Incline [3-4 MPH] 
2-3 Min — 3.5 MPH, 5% Incline 
3-8 Min — 4 MPH, 12% Incline 
8-10 Min — 5 MPH, 15% Incline 
10-15 Min — 4 MPH, 12% Incline 
15-17 Min — 5 MPH, 7.5% Incline 
17-20 Min — 3.5 MPH, 5% Incline 
20-25 Min — 4 MPH, 15% Incline 
25-27 Min — 5 MPH, 7.5% Incline 
27-30 Min — 4 MPH, 5% Incline 
30-32 Min — Cool Down 0% Incline [3-4 MPH]

Bonus Burn 8

It’s tabata time! Complete both of these ab tabatas 1X for 4 minutes each. Reminder: 1 tabata = 20 seconds on + 10 seconds off.

TABATA #1 [4 Minutes]

20 Seconds Side Plank + 10 Seconds Rest
20 Seconds Hip Dips + 10 Seconds Rest

TABATA #2 [4 Minutes]

20 Seconds Leg Lifts + 10 Seconds Rest
20 Seconds Flutter Kicks + 10 Seconds Rest

I head to Indianapolis at 6:20 tonight. Let’s all hope it’s not like last Friday when I went to Washington D.C. My goodness, that was too close. I hope you all have a fabulous weekend – look for tomorrow’s workout/challenge from Indy xoxo

“Your body listens to everything your mind says — create a mindset your body would love you for.”

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