Week 10 – 12 Weeks To A Stronger, Sexier, More Confident You

(Sorry for the lateness of this post, my internet was out all day. Don’t you hate that!)

You’re almost at the end, keep it up! I’d love to hear feedback form any of you who’ve been following this workout plan. What changes have you noticed physically, mentally, and emotionally? Do you feel more in control of your body? Is the habit of working out becoming more second-nature and less torture chamber? Is it actually doable and are you surprising yourself by being able to push through when you don’t feel like it? Let me know what you’ve been feeling!

The Workout:
Week 10

I’m having so much fun making these playlists, because I’m discovering new music every week. This week’s playlist features only female artists. Check it out!

The Playlist:
- Warm-Up
Jungle Drum (Emiliani Torrini)
I’m Good, I’m Gone (Lykke Li)
Ooh La La (Goldfrapp)
The Con (Tegan and Sara)

- Workout
Dejalo (Rilo Kiley)
Spring And By Summer Fall (Blonde Redhead)</em>
New Years (Asobi Seksu – absolutely one of my favorite artists right now)
Walk Back In Your Head (Tegan and Sara)
I Feel It All (Feist)
Skeleton Song (Kate Nash)

- Cardio
Goodbye (Asobi Seksu – because they’re that good)
Lions And Tigers (Asobi Seksu – no, really, they are)
Nefi + Girly (Asobi Seksu – ok, last on, I promise. We call my niece “girly, so I just had to put this one in there)
If Looks Could Kill (Camera Obscura)
Kiss, Kiss (Yeah, Yeah, Yeahs)
Foundations (Kate Nash)</em>
You’ll Find A Way (Santigold)
Creator (Santigold)
Great DJ (The Ting Tings)
Le Disko (Shiny Toy Guns)</strong>
Shut Up And Let Me Go (The Ting Tings)

- Cool-Down
Free (Cat Power)
Be OK (Ingrid Michaelson)

Week 3  12 Weeks To A Stronger, Sexier, More Confident You

Hope you’re still hanging in there! Only 8 more weeks to go! This week we’re going to continue with the same exercises only we’re going to ramp things up a bit by turning it into a circuit. That means you’re going to move from exercise to exercise with only 15 seconds of rest in between. At the end of the last exercise (which means the end of the circuit) you’re going to rest 15 seconds and then begin from the top and complete the circuit a second time. For optimal results do this workout 3 times this week, allowing at least one day in between for resting the muscles. Try and get some cardio in on the days that you’re not doing this workout. And remember to give yourself 2 days of complete rest as well.

Circuits are a great kind of workout to do if you’re trying to lose weight, because it helps keep your heart rate up the entire time, which means more calories burned!

The Workout:
Week 3

The Playlist:
- Warm-up
http://itunes.apple.com/us/album/intro/id325808192?i=325808197 (The XX – Intro)
http://itunes.apple.com/us/album/finally-woken/id253350362?i=253350737 (Jem – Finally Woken)
http://itunes.apple.com/us/album/they/id253350362?i=253350371 (Jem – They)

- Workout
http://itunes.apple.com/us/album/well-thought-out-twinkles/id167387718?i=167387804 (Silversun Pickups – Well Thought Out Twinkies **This guy’s voice is mesmerizing. Yeah, it’s a guy!)
http://itunes.apple.com/us/album/time-to-pretend/id264720008?i=264720018 (MGMT – Time to Pretend)
http://itunes.apple.com/us/album/tear-you-apart/id91431035?i=91431082 (She Wants Revenge – Tear You Apart)
http://itunes.apple.com/us/album/the-ghost-inside/id353032605?i=353032615 (Broken Bells – The Ghost Inside **I don’t know what it is, but this song makes me want to move)
http://itunes.apple.com/us/album/steady-as-she-goes/id205202916?i=205203291 (The Raconteurs – Steady As She Goes)

- Cardio
http://itunes.apple.com/us/album/heartbeats/id205108007?i=205108010 (The Knife – Heartbeats **Love the beat. This is my go-to pole dancing song.)
http://itunes.apple.com/us/album/lights-out/id278671865?i=278671971 (Santigold – Lights Out **Another one that makes you just want to move)
http://itunes.apple.com/us/album/help-im-alive/id307592236?i=307592238 (Metric – Help I’m Alive)
http://itunes.apple.com/us/album/filthy-gorgeous-original-radio/id23208853?i=23208838 (Scissor Sisters – Filthy Gorgeous)
http://itunes.apple.com/us/album/big-girl-you-are-beautiful/id219949350?i=219949383 (Mika – Big Girls You Are Beautiful **Play this one twice, because big girls are beautiful – you heard the man!)

- Cool Down
http://itunes.apple.com/us/album/i-believe-in-you/id270788190?i=270788198 (Cat Power – I Believe in You)

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you d like some more info.

Week 3 – 12 Weeks To A Stronger, Sexier, More Confident You

Hope you’re still hanging in there! Only 8 more weeks to go! This week we’re going to continue with the same exercises only we’re going to ramp things up a bit by turning it into a circuit. That means you’re going to move from exercise to exercise with only 15 seconds of rest in between. At the end of the last exercise (which means the end of the circuit) you’re going to rest 15 seconds and then begin from the top and complete the circuit a second time. For optimal results do this workout 3 times this week, allowing at least one day in between for resting the muscles. Try and get some cardio in on the days that you’re not doing this workout. And remember to give yourself 2 days of complete rest as well.

Circuits are a great kind of workout to do if you’re trying to lose weight, because it helps keep your heart rate up the entire time, which means more calories burned!

The Workout:
Week 3

The Playlist:
- Warm-up
http://itunes.apple.com/us/album/intro/id325808192?i=325808197 (The XX – Intro)
http://itunes.apple.com/us/album/finally-woken/id253350362?i=253350737 (Jem – Finally Woken)
http://itunes.apple.com/us/album/they/id253350362?i=253350371 (Jem – They)

- Workout
http://itunes.apple.com/us/album/well-thought-out-twinkles/id167387718?i=167387804 (Silversun Pickups – Well Thought Out Twinkies **This guy’s voice is mesmerizing. Yeah, it’s a guy!)
http://itunes.apple.com/us/album/time-to-pretend/id264720008?i=264720018 (MGMT – Time to Pretend)
http://itunes.apple.com/us/album/tear-you-apart/id91431035?i=91431082 (She Wants Revenge – Tear You Apart)
http://itunes.apple.com/us/album/the-ghost-inside/id353032605?i=353032615 (Broken Bells – The Ghost Inside **I don’t know what it is, but this song makes me want to move)
http://itunes.apple.com/us/album/steady-as-she-goes/id205202916?i=205203291 (The Raconteurs – Steady As She Goes)

- Cardio
http://itunes.apple.com/us/album/heartbeats/id205108007?i=205108010 (The Knife – Heartbeats **Love the beat. This is my go-to pole dancing song.)
http://itunes.apple.com/us/album/lights-out/id278671865?i=278671971 (Santigold – Lights Out **Another one that makes you just want to move)
http://itunes.apple.com/us/album/help-im-alive/id307592236?i=307592238 (Metric – Help I’m Alive)
http://itunes.apple.com/us/album/filthy-gorgeous-original-radio/id23208853?i=23208838 (Scissor Sisters – Filthy Gorgeous)
http://itunes.apple.com/us/album/big-girl-you-are-beautiful/id219949350?i=219949383 (Mika – Big Girls You Are Beautiful **Play this one twice, because big girls are beautiful – you heard the man!)

- Cool Down
http://itunes.apple.com/us/album/i-believe-in-you/id270788190?i=270788198 (Cat Power – I Believe in You)

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you’d like some more info.