IFY’S WORKOUT PLAN: SUMMER 2016

In the age of Instagram models, Dr. Miami and his BBL swag, and waist trainers, it’s almost hard not to feel a tinge of guilt as I take a bite of my Talenti Caribbean Coconut Gelato while watching the latest episode of Empire. I’ve always been an active person, but since my move, getting back into the gym and my normal health and fitness routine…let’s just say it wasn’t at the top of my priority list. But now that I’m settled and finally working out this gut that seems to scream “3 months pregnant!” I figured why not share my workout routine with you guys and hopefully inspire you to create one of your own!

First thing first, there needs to be a clear goal in mind. Why are you working out? What are you trying to achieve? “I have a vacation coming up” or “My 10 year high school/ college reunion is coming up and I want to upstage the AKA girls” are not appropriate answers. While they may be valid to some degree, those reasons are not sustainable. Once you reach your target, there’s nothing keeping you motivated. Exercising, to me, is about developing a healthy lifestyle to help prolong the years I have on this earth and to keep my body running at its optimal performance.

For example: my goal is to get lean and toned meaning my workouts consists mainly of high-intensity interval training (HIIT) cardio drills to slim down and light weights and intervals to add definition. Now, I done told y’all I’m cheap aka I don’t have money to spend on a personal trainer or expensive gym memberships (fortunately my apartment comes equipped with a gym). Do not fret; there are plenty of equipment free workouts, fitness apps, and the beloved YouTube videos to help you achieve your goals relatively for $Free.99. Below are some of my favorite routines to do right in the comfort of my living room and apps to help you stay on track with your goals. Happy exercising!

HIIT is one of the best ways to maximize your workout time. Burn a ton of calories and boost your metabolism in a short amount of time while engaging every muscle in your body. Talk about total body burn. Currently my workout routine is 4 days a week with 3 days of HIIT + target specific areas, i.e. abs, legs, BOOTAYY, etc. (generally lasting 75 mins) and 1 day of weight lifting (30-40mins).

Day 1: Wipeout: 30 minutes x 2 (Nike+ Training App) you’ll need: 8 lb dumbbells and a medicine ball

Light Jog (2 min)
Back Pedal (1 min)
High Knee Runs (1 min)
Slide and Glide (1 min)
Side Lunge with Rotation (1 min)
Pushups with Feet on Medicine Ball (30 sec)
Burpees (30 sec)
Sumo Squats with Press (1 min)
Plank (1 min)
Recover (30 sec)
Squats (1 min)
Pushups with Feet on Medicine Ball (1 min)
Crazy Ivans (1 min)
Alternating Split Jumps (30 sec)
High Knee Runs in Place (30 sec)
Wall Sits (1 min)
Recover (30 sec)
Side Plank (1 min)
Dips with Straight Legs (1 min)
Russian Twist (1 min)
Single Leg Deadlift Arm Curl (2 min)
Recover (30 sec)
Plank (1 min)
Walking Lunges (1 min)
Dips with Legs Straight (1 min)
Squat Jumps (30 sec)
Recover (30 sec)
Lying Quad Stretch (1 min)
Standing Hamstring Stretch (1 min)
Lower Back Stretch (1 min)
*If this is your only workout of the day, repeat x2 through.

Cassey Ho is my girl! I’m absolutely in love with her Blogilates YouTube Channel. Below are some links to my favorite HIIT and target specific workouts from Cassey. Not going to lie, 70% of derived from her videos. I repeat each video minimum x2 during a given workout.

Day 2: Each video is done x2; NO EQUIPMENT NEEDED

Train Insane HIIT Workout: https://www.youtube.com/watch?v=YZX1Xf59bgQ
8 min At Home Cardio Workout: https://www.youtube.com/watch?v=MM_tQtO3QC8
HIIT My Abs HARD: https://www.youtube.com/watch?v=kuMm8LtAUHg
5-Minute Sexy Leg Workout without Lunges: https://www.youtube.com/watch?v=IR_s0WHQDBw

Day 3: Each video is done x2; NO EQUIPMENT NEEDED

Flat Belly Fat Burner | POP HIIT: https://www.youtube.com/watch?v=dOKsHrvPNVk
EXTREME ABS 3: https://www.youtube.com/watch?v=RCccvzJCa2E
20-Minute High Intensity Workout: https://www.youtube.com/watch?v=nBDnJBqRMpk (only once)
BeFiT Booty Boosters: Booty Building Workout: https://www.youtube.com/watch?v=pFzvC11A5eI

Day 4: Glutes / Arm / Thighs –Legs/ Obliques + Weight Lifting (Gym equipment needed)

Booty POP! PIIT: https://youtu.be/lnYcwuy9x3E
6 Min to Sexy Arms: https://www.youtube.com/watch?v=F1CohjEGbPc
5 Best THIGH SLIMMING Exercises: https://www.youtube.com/watch?v=G3HT9B4-fbk
EXTREME OBLIQUES: https://youtu.be/EsxPa9i6Z8g

DUMBBELL BENCH PRESS: 3 sets x 10
LAT PULLDOWN: 3 sets x 10
OVERHEAD DUMBBELL PRESS: 3 sets x 10
LEG PRESS: 3 sets x 12
LYING LEG CURL: 3 sets x 12
ROPE PRESSDOWN: 3 sets x 12
BARBELL BICEPS CURL: 3 sets x 8
STANDING CALF RAISE: 2 sets x 20
CRUNCH: 3 sets x 15

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