Ladder Workout Challenge

I know it has been awhile since you've "heard" from me but things have been busy at work so I've deferred many posts to Whitney. ;-) After the unfortunate "traditional" less activity in the winter and then budget and audit season at work, I feel like now that's it's June I'm finally getting back into the swing of things. Don't get me wrong, I've still been training and eating healthy but just not as focused as normal. I've been doing this for almost eight years now so I've learned that keeping up the habit of exercising is more important than making sure each workout is my best one ever.

RELATED: 5 Things We Have Done to Maintain a Healthy Lifestyle for 5+ Years

I've been doing this workout, which I refer to as a ladder workout in the mornings. This way, even if I can't make it to the gym I've at least had a little bit of movement throughout the day! I will also add it to the end of a lifting session when I don't have time to do a full cardio session at the end of my workout. It is a great way to get your heart rate up and finish your workout strong! Record your total time each time you complete the workout. Compete with yourself to see how quickly you can complete the workout – with proper form. Safety first – always!

As you will see in the chart, you will be decreasing reps of one exercise while increasing reps of another exercise. You will start by doing 10 burpees and move straight into 1 squat, then do 9 burpees and 2 squats, and so on.

Refueling after a workout is very important. One of my favorite breakfast recipes to enjoy after this workout is my giant Blueberry Avocado Protein Shake. It's easy to make and I can drink it right out of the Vitamix (which means less dishes!). I try to eat whole, real food but I'm not a fan of warm or "heavy" foods in the morning so I drink a shake instead. You can find the recipe for our Blueberry Avocado Protein Shake here.

Another way that I've been able to make myself move more is by using the Polar A360. Whitney and I wore ours on our hike to Blood Mountain on Memorial Day. I'm always really skeptical about the data that activity trackers show and if it's accurate or not and I'm pleased to say that it seems to be accurate from what I have experienced so far! I burned 1,300 calories on our hike but kept moving after we got home because we still had yard work to do. It really does make me want to keep moving. I must admit that I did a pretty good job of moving over the weekend so let's hope I can keep it up during work week, I don't want to get too many vibration alerts that I've been sitting too long!

Although we don't recommend weighing yourself too often, it's good to have an idea of where you are starting so you can tailor your training and nutrition plan to meet your goals. The Polar Balance Scale gives guidance to help reach your goals. One of my favorite things is that the Polar A360 and the Polar Balance scale all sync to the Polar Flow app so I can view it on my phone or the website.

You know we are all about saving money here so I have good news! You can get 20% off! Use code POLARFITBLOG to receive 20% off the Polar Balance or any activity tracker here. Code expires 8/31/16.

P.S. This workout will be part of an ebook for the #PolarShapeUpChallenge! And if you are looking for a little challenge to move even more, take our 31-Day One Mile Challenge!

Helpful Links:

• Get Started with Your Polar A360
• Get Started with Your Polar Balance
• Get Started with Your Polar M400

Connect with Polar:

• Website
• Facebook
• Instagram
• Twitter

This is a sponsored conversation written by me on behalf of Polar US . The opinions and text are all mine.

Hourglass Full Body Workout

WANT A FREE HIIT EBOOK?

Join our newsletter and get the instant download. We never spam you - we only bring you the best workouts and recipes each week! Click here to join now.

Note: We're on Snapchat now! You can find us under hesheeatclean. We will be posting more of our meals, workouts, and money saving tips! Also, follow us on Instagram, Facebook, Pinterest, and Twitter!

---

Even if you only have 5 minutes you can do this workout! It's best to have a set of weights for the lateral raises, biceps curls, and tricep extensions but you can also get creative and use things around your house! If you have it in you, also do the squats, lunges, and calf raises with weights.

You will be doing each exercise for 30 seconds and then move right into the next exercise. Take a 20-30 second break when needed (preferably in between circuits) and repeat the circuit three times.

---

Let us guide you on 4-week, 6-week and/or 12-week strength training and cardio exercise program that will have you on the path to the body you have always wanted!

Each workout includes exercises, cardio and rests that are planned for each day, with the what and why philosophies of how the workouts are structured. The She Sweats workout plans include HIIT routines, training logs, our popular grocery lists, a sample daily meal timing schedule and tips for what to eat before and after a workout. View our complete workout plans here.

Hourglass Full Body Workout
30 seconds each exercise.
Repeat entire circuit 3 times.

• lateral raises
• bicep curls
• tricep extensions
• push-ups
• crunches
• reverse crunches
• supermans
• squats
• lunges
• calf raises

Advanced 30-minute Treadmill HIIT Workout

WANT A FREE HIIT EBOOK?

Join our newsletter and get the instant HIIT eBook download. We never spam you - we only bring you the best workouts and recipes each week! Click here to join now.

We introduced a beginner incline cardio routine a few weeks ago but for those of you who are a little more advanced, we wanted to bring you something too! We are avid hikers so most of our cardio is done on a trail climbing a mountain but when we are in the gym, we tend to opt for incline cardio. This is one that I came up with the other day that left me drenched in sweat and feeling accomplished! As always, just adjust this workout to your fitness level.

If you are doing one of our workout plans you can definitely use this as a cardio day option. Save this one for after your weight training though (if you are doing them on the same day)!

Advanced 30-Minute Treadmill HIIT Workout

WARM UP: 3-5 minutes, easy pace to get your blood flowing

SPRINTS: 30 seconds on - 30 seconds off

• 0 - 5 minutes
  • 0.5 incline
  • 11.0 speed

CLIMBING: take two 30 second breaks, if needed

• 5 - 10
  • 15.0 incline
  • 3.0 speed

SPRINTS: 30 seconds on - 30 seconds off

• 10 - 15
  • 0.5 incline
  • 11.0 speed

CLIMBING: take two 30 second breaks, if needed

• 15 - 30
  • 15.0 incline
  • 3.2 speed

COOL DOWN: 3-5 minutes, easy pace