Post on 16-Aug-2020
CARDIO+ CORE //
GOOD // SWEAT
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LO W INTENSIT Y STEADY STATE - TREADMILLL E V E L S P E E D T I M EI N C L I N E
BEGINNER 4-6% 30 MINUTES3.0-3.2
INTERMEDIATE 6-8% 30 MINUTES3.3-3.5
ADVANCED 8-12% 35 MINUTES3.5-3.6
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NOTES // - Goal is to move your body and get a light sweat.
- Great use for active rest day or after heavy lifting day to break up lactic acid/get your blood flowing.
- Plug in your headphones, listen to a podcast, answer emails or watch your fav TV show ;) It goes by quick!
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MODERATE INTENSIT Y - TREADMILLT I M E S P E E D D U R AT I O NI N C L I N E
00:00-05:00 5.0% 5 MINUTE WARM-UP3.2-3.6
05:00-07:00 2.0% 2 MINUTES5.6-6.2
07:00-08:00 1.0% 1 MINUTE6.6-7.4
08:00-10:00 5.0% 2 MINUTES3.2-3.6
10:00-12:00 2.0% 2 MINUTES6.0-6.4
12:00-13:00 1.0% 1 MINUTE6.5-7.4
13:00-17:00 6.0% 4 MINUTES3.2-3.6
17:00-19:00 2.0% 2 MINUTES6.0-6.4
19:00-20:00 1.0% 1 MINUTE6.5-7.4
20:00-22:00 5.0% 2 MINUTES3.2-3.6
22:00-24:00 2.0% 2 MINUTES5.8-6.4
24:00-25:00 1.0% 1 MINUTE 6.4-7.4
25:00-30:00 2.0% 5 MINUTES3.2-3.6
30:00-32:00 0.0% 2 MINUTE COOL DOWN2.8-3.0
NOTES // - Try to avoid holding the hand rails, it makes it more challenging and you don’t need them anyways! ;)
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HIGH INTENSIT Y - TREADMILLT I M E S P E E D D U R AT I O NI N C L I N E
00:00-05:00 5.0% 5 MINUTE WARM-UP3.2-3.4
05:00-07:00 1.5% 2 MINUTES6.0-6.6
07:00-08:00 1.5% 1 MINUTE6.8-7.2
08:00-10:00 5.0% 2 MINUTES3.4-3.8
10:00-12:00 2.0% 2 MINUTES6.4-6.8
12:00-13:00 1.5% 1 MINUTE6.8-7.4
13:00-15:00 5.0% 2 MINUTES3.4-3.8
15:00-17:00 2.5% 2 MINUTES6.6-7.0
17:00-18:00 2.0% 1 MINUTE7.0-7.6
18:00-20:00 5.0% 2 MINUTES3.4-3.8
20:00-22:00 3.0% 2 MINUTES7.2-7.6
22:00-22:30 1.5% 30 SECONDS7.8-8.2
22:30-23:00 HOP TO THE SIDES OF THE TREADMILL + REST 30 SECONDS
23:00-23:30 1.5% 30 SECONDS7.8-8.4
23:30-24:00 HOP TO THE SIDES OF THE TREADMILL + REST 30 SECONDS
24:00-24:30 1.5% 30 SECONDS7.8-8.6
24:30-25:00 HOP TO THE SIDES OF THE TREADMILL + REST 30 SECONDS
25:00-30:00 1.0% 5 MINUTE COOL 3.0-3.4
NOTES // - Take it row by row, you’re almost there!!
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ELL IPT IC AL WERKT I M E R E S I S T E N C E D U R AT I O N
00:00-05:00 5 MINUTES5-8
R P M
65-75 RPM
45 SECONDS7-10 55-65 RPM05:00-15:00
15 SECONDS7-10 ALL OUT SPRINTx10
50 SECONDS9-12 60-70 RPM
10 SECONDS9-12 ALL OUT SPRINTx10
25:00-30:00 5 MINUTES5-7 55-75 RPM
15:00-25:00
NOTES // - Feel free to use entire body movement.
- If your elliptical doesn’t show RPM’s (rotations per minute), multiple the speed by 10. (ex: speed 5.4 x 10 = 54 RPMs)
- Keep heels planted and drive through them! You got this!
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S WEAT Y STAIRMA STER CL IMB
T I M E S P E E D D U R AT I O N
00:00-04:00 4 MINUTES5-7
04:00-08:00 4 MINUTES8-10
08:00-10:00 2 MINUTES11-13
10:00-14:00 4 MINUTES6-8
14:00-18:00 4 MINUTES9-10
18:00-20:00 2 MINUTES12-13
20:00-22:00 2 MINUTES5-7
23:00-23:30 30 SECONDS12-14
23:30-24:30 1 MINUTE8-10
24:30-25:00 30 SECONDS12-14
25:00-25:30 8-10
25:30-26:00 12-14
26:00-30:00 4 MINUTES5-6
30 SECONDS
30 SECONDS
NOTES // -Try not to use the handrails for a more challenging workout!
22:00-23:00 1 MINUTE8-10
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INTRO PARAAGRAPH -
FULL-BODY STRETCHES //
- LIST OF STRETCHES
FOAM ROLL // This is a paragraph about foam rolling and it’s importance
CONSUME TONS OF WATER-- AIM FOR 3-4L //
Consume tons of water-- aim for 3-4L
RECOVERY DAYRE
COVE
RY D
AY
Rest up!
TYPES OF FOODS TO CONSUME //
- Anti-Inflammatory //
- Antioxidant-rich // Turmeric, Ginger, Blueberries.
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1 // Palms face down underneath glutes. 2 // Low back anchored to floor. 3 // Breathe!
CRISS CROSS LEG FLUTTERS
REPE
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BEAR HOLD WITH ROTATION
1 // Wrists + shoulders in line, hips + knees in line. 2 // Flat back, shins parallel to floor.3 // Rotate with opposite hand + opposite foot and return to bear hold.
30SEC.
BANDED PLANK JACKS1 // Wrists + shoulders in line. 2 // Begin with narrow stance. Hop to corners of mat.
30SEC.
15SEC.
WEIGHTED RUSSIAN TWISTS 1 // Neutral spine. 2 // Avoid crossing ankles. 3 // Keep lower body stable.
30SEC.
C ORE DAY oneCO
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COMMANDOS
1 // Core tight. 2 // Alternating forearms to palms.3 // Shoulders in line with elbows.
PLANK TO OPPOSITE TOE TOUCH
1 // Hips to ceiling. 2 // Core tight.3 // Return to plank after each toe touch.
REPE
AT 2x
PLANK HOLD
1 // Shoulders over elbows + forearms parallel. 2 // Squeeze glutes.
30SEC.
30SEC.
30SEC.
HIGH PLANK KNEE TO ELBOW TAPS 1 // Shoulders + wrists in line. 2 // Core tight + knee to same elbow.
30SEC.
30SEC.EACH SIDE
SIDE PLANK DIPS 1 // Elbow in line with shoulder. 2 // Hips stacked + core tight.
C ORE DAY twoCO
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Plank Day
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DEADBUGS
1 // Anchor low back to floor. 2 // Reach with opposite arm/opposite leg.
REPE
AT 3x
30SEC.
SIDE PLANK KNEE TO ELBOW1 // Stack hips, shoulder in line with elbow. 2 // Slow & controlled, core tight!
30SEC.
x10EACH SIDE
GLUTE BRIDGES 1 // Feet flat, hip-width apart. 2 // Squeeze glutes at top.
x14
STRAIGHT LEG RAISE + KNEE TUCK1 // Anchor low back to floor. 2 // Alternate leg raise to knee tuck.
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BACK FLAT TO OPP TOE TOUCH
1 // Lay flat to start. 2 // Sit up, push off with left hand + right foot. 3 // Extend left leg straight, reach right hand to left toe. Return to start.
REPE
AT3x
x14EACH
WEIGHTED SUITCASES1 // Anchor low back to floor.2 // Core tight, bring knees & weight to center.
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CANDLESTICKS1 // Palms face down under glutes.2 // Core engaged, toes pointed, lift hips off the floor as you roll on your shoulders.
x12
30SEC.
PLANK HIP ROTATIONS
1 // Tap hips side to side.2 // Core tight.
C ORE DAY four
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SEATED IN AND OUTS
1 // Position two dumbbells (or objects) on end corners of your mat. 2 // Simultaneously, alternate feet outside & inside the DB’s.
1 // Kneel on the floor knees hip distance apart. 2 // Hold DB with both hands, arms extended. 3 // Using your core, lift weight diagonally across body & above your right shoulder. 4 // Rotate torso & bring back down to.
KNEELING WOOD CHOP
REPE
AT 4x
30SEC.
HIGH PLANK ALTERNATING DB SLIDES1 // Core engaged, hips stable. 2 // One by one, slide each DB forward, then bring each back to starting position.
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x20TOTAL
WEIGHTED OVERHEAD SIT-UP1 // Anchor lower back to floor.2 // Press up with DB overhead + core tight!
x12
20SEC.EACH SIDE
C ORE DAY five
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