Coachella Tone Up Plan: Day 2

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Coachella here we come! Day two of getting that bombshell body you will love to rock at the festival. You can decide to participate in as much or little of the plan as you’d like. Be sure to listen to your body and do what is best for you. The total plan is designed to get you lean quickly (in a healthy way) and get you ready for those itsy bitsy outfits we love. If you have no hesitations, go for it! Complete the workout and stick to the meal plan. You will be happy you did!

Today is our cardio day. I know how annoying cardio can be, because I used to despise it. Fortunately, I found a way to get the maximum benefits without having to spend more than 20 minutes on the workout. HIIT is more effective for fat burning than steady state cardio. Today you will be performing HIIT, which will rev metabolism and get you burning fat around the clock!

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Day 1: Core and Upper Body

Day 2: Cardio

Day 3: Total Body

Day 4: Cardio

Day 5: Legs

Day 6: Yoga

Day 7: Fun Activity

Repeat

Just schedule 20-30 minutes in your day to perform the workout. That’s all it takes for a bombshell body!! Motivated yet? What’s more, your sex drive will increase, circulation will improve and you’ll have higher energy levels. It’s time to get that body you want and absolutely deserve!!

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How it works: Perform each exercise as fast as possible for 45 seconds. Rest 15 seconds, then move on to the next exercise. Once you complete the entire routine, repeat three more times. Perform the workout 3-4 times per week.

Equipment required: One set of dumbbells (10-20 pounds) and one mat.

 

 

Squats

  1. Stand with feet hip-width apart. Hold dumbbells by your sides. Deeply bend knees, shift hips back and lower down until thighs are parallel with the ground. Keep chest up and shoulder blades drawn together.
  2. Explosively press through feet to come back up to standing. Immediately lower back down into a squat. Maintain knees behind toes and hips back.
  3. Perform as many reps as possible for 45 seconds.

Push-Ups

  1. Place hands wider than shoulder-width, elbows directly out from shoulders. Extend legs straight back and strongly engage core. Bend elbows and lower down until chest touches the ground (or comes close).
  2. Press through the hands to come back up to starting position. Make sure hips do not collapse and legs are engaged the entire time.
  3. Perform as many reps as possible for 45 seconds.

 Back Lunge to Curl

  1. Stand feet hip-width apart, holding dumbbells in each hand. Draw shoulder blades together and core cinched in tight. Take a big step back with right foot. Deeply bend both knees until right knee is hovering over the floor and left knee is directly above ankle.
  2. Come back to center and curl the weights up toward shoulders. Repeat the movement on other side by stepping back with left foot. Keep torso upright the entire time.
  3. Perform as many reps as possible in 45 seconds.

Broad Jumps

  1. Stand with feet hip-width and parallel. Deeply bend both knees, shift hips back and swing arms by your side. Keep chest up.
  2. Swing arms forward and explosively jump as far out in front of you as possible. Land softly with knees bent and hips back. Turn 180 degrees and repeat the movement.
  3. Perform as many reps as possible in 45 seconds.

 Dumbbell Swing

  1. Stand feet hip-width apart holding one dumbbell in front of hips. Slightly bend both knees and shift hips far back until torso is close to parallel with the floor. Dumbbell will become between the legs. Make sure to never round back.
  2. Switch direction by driving the hips forward, lifting the dumbbell up to chest height. Body will form a straight line from head to toes. Reverse direction by letting the dumbbell drop between legs, bending knees and shifting hips back.
  3. Perform as many reps as possible for 45 seconds.

Side Kicks

  1. Stand with feet hip-width apart, holding the dumbbell at chest height. Deeply bend both knees and shift hips back into a squat.
  2. Come back to standing and kick right leg straight out to the side. Engage obliques (side of your waist) to help lift leg even higher. Come back to center and repeat the squat. Return to standing and kick toward left leg straight out to the side.
  3. Perform as many reps as possible in 45 seconds.

Shuffles

  1. Set the dumbbells about 15 yards apart. These are your markers. Start in front of one dumbbell with knees bent, hips back and chest up.
  2. Shuffle as fast as possible to the other side and touch the dumbbell. Quickly switch direction and shuffle as fast as possible to the other dumbbell.
  3. Continue to switch sides, moving back and forth as fast as possible for 45 seconds.

Meal time! This is just a suggested plan. Be sure to listen to your body and make sure it works for you. There are many other plans out there so find the right fit for yourself.

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Breakfast: 
Quinoa bowl with almond milk, walnuts and blueberries

Snack
: Broccoli and hummus

Lunch: 
Salmon on a large green salad with olive oil and lemon

Snack: 
1 handful of nuts

Dinner
: Split pea or any type of greens sound with sautéed veggies

Side salad and 2 Tbsp olive oil/vinegar dressing

For additional workouts, recipes and more follow me on Instagram https://instagram.com/noratobin/  and www.noratobin.com