40-10-10-5

“Pretty sure that should be called 40-10-cry-10-die” -Caryne Johnson

40 minutes on cardio machine

• 5 minute warm-up
• 2 min easy, 2 min hard (repeat 5 times)
• 10 min at in-between intensity
• 5 min easy

**When I say “easy” and “hard,” I mean 60-80 percent of your maximum heart rate, respectively.  I have a very serious “don’t waste time in the gym policy.”  Get in there, do what you need to do, and leave.  There is no point milling around in the gym.  You can do that at home.  Go hard.**

10 minutes bodyweight training

• 2 push-ups then rotate into alternating side planks (2 min)
• 1 minute of squats
• 1 minute of sit-ups
• 2 push-ups then rotate into alternating side planks (2 min)
• 1 minute of squats
• 1 minute of sit-ups
• 1 minute of jumping jacks (with 5 pound dumbbells if you can)
• 1 minute of sit-ups

10 minutes on stair-stepper

5 minutes of bodyweight training (choose five of the above activities)

This is a pretty tough workout, but you CAN do it!  If you need to shorten any of the segments, that is absolutely ok.  The goal should be to spend at least 35 minutes doing cardio and at least ten minutes doing bodyweight exercises.  I’m going to try to start incorporating more weightlifting this year, but training with just my body weight has gotten me ready to start doing that.  It’s a great way to tone up!

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