Apr 30 2012
Ready to get your heart beating, your legs pumping and your body hot and sweaty? Let’s do this.
This workout is only 14 minutes. You don’t need any equipment. If you are more advanced you can simply repeat it. I go through 4 rounds of this workout without resting.
I can show you how, but you are the one who needs to do it. My work here is done. Now it’s your turn!
Go through this workout without resting. Get your heart beating. Go from one exercise to the next. Find your passion for living life to the fullest. Go for your own personal best. Nothing more, nothing less.
xoxo ~ Cori
Heartbeat – 10 Minute Leg Workout
SONG: Enrigue Iglesias ft. Nicole Scherzinger – Heartbeat
Get your gear:
No gear needed.
Just your own body and the will to kill your workout.
Buy the same nutrition products as me:
Get your protein here
Get your super greens here
Get your PB2 here
Get your egg whites here
Get your tea here
Heartbeat – 14 Minute Leg Workout
7 exercises. 1 minutes for each exercise, for each leg. Try not to rest until you are done! Keep the blood pumping to your legs constantly to get the most benefit! Just go from one exercise to the next. For beginners, going through the routine just one time great. You can always modify the exercises by adjusting the range of motion until you are able to perform the move successfully. Listen to your body. If you are concerned about being able to do the full exercise, simply modify it so you can do it pain free. Have a bad knee? Bad hip? Bad ankle? Bad back? Adjust the range of motion so you can do it pain free and go.
If you are advanced and you want more burn, repeat it! I go through a total of 4 rounds.
Remember to post your scores! I want to know how you did! Keep track of your workouts so you know when you’re making progress!
Always warm up with a dynamic warm up before any workout!
Squat as deep as you can, then push up through your glutes. At the top, extend your ankles and get up onto your toes. Hold it for a second and squeeze your calf muscles. Hands behind your head to stretch out your chest and keep your posture erect. Keep your chest up, so make sure you are looking straight ahead or up, never down.
Single Leg Bench Squats:
1 minute right
1 minute left
Sit down. Get back up on just one leg. Keep your other leg up. If you have to tap it down for a second to regain balance, pick it right back up. To make it easier, use a higher ‘bench.’ To make it harder, use a lower ‘bench.’ If you get to the end and you want more, go back through the full routine again.
1 minute right
1 minute left
Each time make sure your heel is planted completely on the step and push through your front heel, don’t jump from your back foot (the one that’s tapping the ground). Just barely tap your back toe down, then step right back up. This is tough to do, but make sure you don’t step down all the way. All of your focus is pushing through your front heel up on the ‘step.’ Do 1 minute on your right. Don’t rest. Do 1 minute on your left. Don’t rest. On to the next exercise!
Bulgarian Split Squats:
1 minute right
1 minute left
Elevate your back leg. Push through your front heel. Drop it as far as your body will allow. Keep your knee aligned over your ankle. Beginners having trouble with this one? Change your range of motion. Still having trouble? Try just a regular lunge. Still having trouble? Try some more single leg bench squats, getting up and down from a bench or chair with just one leg. Having trouble with that? Allow your other leg to tap down. There are always modifications. It is up to you to find your starting place and to work up from there. If ever there is an exercise you are struggling with, modify it, find a way to do it successfully and with proper form, then do it.
Bulgarian Split Squat to Forward Lunge:
1 minute right
1 minute left
Elevate your back leg, do a bulgarian split squat just like above. Once you rise to the top, tap your legs together, then lunge forward. Tap your legs together again. Repeat from the beginning. Each time make sure you are pushing from the ground all the way up into your butt. Try to make sure your knee doesn’t go past your toes or out further than your ankle. To make it more challenging, balance on one leg between each lunge instead of tapping down in the middle.
Bulgarian Split Squat (Lunge) to Single Leg Balance:
1 minute right
1 minute left
Elevate your back leg and do a bulgarian split squat just like above. Bring your back leg up, knee towards your chest and hold it for a second. Squeeze your abs and your glutes. Repeat on the same side for a full minute then switch. Each time you lunge make sure you are pushing from the ground all the way up into your butt. Try to make sure your knee doesn’t go past your toes or out further than your ankle.
Standing Calf Raises:
3 minutes (1 minute each at different angles and with different foot placement)
Start with your toes forward and feet together. Go right into the next set, but his time keep your heels together and bring your toes out, like a duck. Next bring your toes in and kick your heels out, “pigeon toed.” Try to get through each full minute, rest for just a millisecond, then go right into the next set. These 3 minutes will set your calves on fire!
There it is. You don’t need equipment. You don’t need a large space. You don’t need a lot of time. Just 14 minutes. You can get a great workout done today, not matter how busy you are. Want more? Repeat it. I go through 4 rounds of this workout. It doesn’t come easy for me. I have to put in the work to make it happen. Now it’s your turn. Start with your own personal best and try to improve each week.
Post your scores! Post how many rounds you were able to go through! Try to come up with a way to make the exercises even more challenging! Try to have better form than me!
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.