Hey POPsters!
I did the routine above yesterday as my cardio and butt building routine. My bikini coach is still trying to understand my strength and speeds so we gave this a test. It was cool, different, and I was able to last the whole 45 min! Usually when I am on the treadmill, I do intervals so like at 10mph, I’ll go 30 sec run, 30 sec hop off for like 20 to 30 min. Sometimes I’ll do 9mph 1 min on and 1 min off. I don’t think I could last doing those intervals for 45 min but this was manageable. Next time I do this, I am going to increase the speeds a bit more because I know I can handle it. It will be tough, but by the time week 15 rolls around, I want to see progress in my speed and endurance, not just my body.
I encourage you to print this out and give it a try. I will continue posting workouts and new things that I do so you can stay fresh and inspired. What I love about training for bikini comps is that I get to learn. Yeah, hiring a coach is expensive but I know that I can earn so much from the experience and it means so much more when I can share with all of you POPsters too. So in the long haul, it is definitely worth it!
I am also in the process of developing my bikini meal plan. I decided that instead of writing down what I eat every day and then calculating it up every night, I should just plan a week and stick with it. For me, that is easier. And why don’t I use an app like MyNetDiary or MyFitnessPal? You know, somehow I feel like writing it down is much quicker and easier for me. So now that I’ve kept about a week’s worth of food journaled meals, I can go and make a meal plan for myself.
What I am thinking is that my meals will stay pretty much the same throughout the next few weeks. I will eventually be cutting out protein shakes and fruits towards the end – but I’ll let you know when that happens. Right now, it is okay! Thank goodness. Me likes me fruits. Yesh please.
Yeah and if I ever come up with a new replacement type of meal to the plan, I’ll let you know through the blog and instagram. I plan on eating 5-6x a day about 300-340cals ish per meal and drinking about 1.5 gallons a day. I’m already behind on my water today! Eek! Must get on it!
Okie dokie! Excited to take you guys along with me on this journey as we face new workouts and new food concotions together. And remember…this is a bikini competition diet and workout routine, and more importantly MY diet and routine…do not feel like you’re a failure or you can’t reach your goals if you can’t follow along exactly! My body is different than yours so what works for me may not work for you and vice versa. So tweak as you feel necessary and use these posts and plans as inspiration!
Oh and look what I just got in the mail!
My boots!!! They are amazingly comfortable thanks to the platform. I can’t wait for my costume to arrive. I also need to make my Sriracha hat because my sriracha dress came yesterday. Anyone have any idea how to make a green sriracha cap?
And have you decided who/what you’re gonna be for Halloween yet? Lemme know!!
<3 Cassey
Can someone tell me what “inc: 2″ means???
inc = incline; this is where you can raise the treadmill so it feels as though you are walking up a mountain
Holy crap cassie!!! Love love love it’s totally kicking my butt I’m 35min in needed a breather and I’m soaked!! Love it. Thank you so much for posting this workout!
I do this SAME workout on the elliptical since I hate the treadmill, it’s BY FAR the best cardio workout I’ve ever done! I’m always DRENCHED in sweat after I get off the elliptical, but hey, if your not sweatin’ it’s not workin’ ! Last night, I burned a grand total of 918 calories, just from this little workout alone! I of course burned a little more than that because I did some weight training after it, but for 45 minutes, it’s not bad!! Thanks sooo much, I needed something like this! <3
Are we supposed to do all the intervals in each of the columns or just choose one in each column?
Do all. It’s a 50-minute workout at varying speeds and inclines.
Will someone please help me, what is the column on the far left? I think its how long to do that interval for but i cant figure out if its in seconds or minutes or what. I would really love to do this workout, i feel it would be great for track training :) Thank you much.
On the left is the starting time, on the right is the ending time. So from minute 0 to minute 3, put the treadmill on incline 3 at speed 3.5. From minute 3 to minute 5, raise the incline to 4 and increase your speed to 4. From minute 5 to minute 7, etc.
You will be running for 45 min. So the column on the left is in minutes ex. 0-3:00 is the first 3 minutes.
Did this today but my treadmill only goes to inc 10 plus I am a begiiner and could only go to speed 5 without almost falling off but wow did it kick my bootay!!!
Hi cassey, I have a treadmill but it doesn’t have an incline setting :( How should I adjust the work out ? Thanks :)
I feel like I actually got a good workout! Love love looooove it!!! <3
What’s the calorie burn typically in a workout like this?
I did this workout last night, I burned a total of 918 calories! It could vary from person to person though..ethier way, this is GREAT cardio!
Last time I worked hard on a treadmill consistently with high inclines like this, my thighs got considerably bulkier and I gained weight instead of slimming down. I know muscle weighs more than fat, but how I can avoid that happening again?
I started this treadmill workout last week and lasted 27 min. Then 35. Today I went back to do it and completed the 50 min. Love it!
hi can sum1 help me out im abit confused what dose the inc mean ?
It means incline.
I just did this and I feel great!!! This was a great workout and I can’t wait to do it again!! Thanks, Cassey!
Hey,
I can’t open this one either! Please help.
Thanks
hey! i cant seem to open the threadmill shreadmill workout image. ): could you assist? really wanna start on that
Tried this today. IT WAS TOTALLY AWESOME! Perf treadmill workout for me. Thanks cassey!
hey cassey umm it says to do the treadmill shredmill for today but i dont have a treadmill is there anything else i can do? please help
You could always do this same workout on an elliptical..thats what I do! I hate the treadmill, it hurts my knees and I always feel like I’m gonna fall when I run on it..the elliptical is GREAT! There’s handles you can hold while running that move so your arms aren’t just staying still, it’s easier on your knees, and you may even be able to run faster on it. I’d give that a try, it can’t hurt! :)
I have done a lot of treadmill workouts before and this is the best one out there. By time you get to the third set, your thighs are burning! I literally felt like my butt was reshaping with one workout… (lol)… Because this is more of an interval workout, I didn’t get bored on the treadmill… I was constantly talking to myself… And pushing myself to complete the workout… Bc my legs were on fire! This is really a train insane are remain the same workout! I absolute love this and encourage everyone to try it… Remember, you can always adjust the speed and incline to your preference… Thanks Cassey
Tried this treadmil routine today and loved it! Was wondering if you could make more like this that are good in public! As much as I’d love to shuffle sideways in front of my college classmates it probably isn’t acceptable :P