Get Toned From Head to Toe in 30 Days

Trainer Natalie Uhling shows us how to burn off all the rosé and BBQ.

By: Noah Lehava

Welcome to the first-ever Coveteur fitness challenge. We’re working on upping our workout game, and hoping you’re going to squat along with us for 30 days, too. It’ll be over before you (and we) know it, and you’ll be better for it. Natalie Uhling is going to get us through it. Promise.

THE PROGRAM

 

The program consists of 6 toning moves paired with 4 weekly cardio ‘burn out’ moves. Each day you will be given 2 specific toning moves with one cardio burn-out move. Throughout the program you will also have 9 special cardio burn 2.0 days. These days are solely focused on cardio, leaving you feeling energized and ready to conquer the day.

 

THE FORMULA

 

Each day you will complete 2 tone moves followed by that week’s cardio ‘burn out’ move. On the days marked Cardio Burn 2.0 it’s a cardio only day.

— THE CALENDAR —

30-day-fitness-plan-calendar-june-2016

— THE MOVES —

Toning

 

Move #1

Cobra

 This move is all about the upper body and core. Start in a plank position and walk your hands out so that your arms are not directly under your shoulders—this will activate the tricep muscles and turn on your abs. You will slowly lower both elbows to the ground as you inhale and hold the plank position when your forearms hit the ground. From there you will take a deep exhale and slowly pop back up into full plank position using your triceps muscles and core.


 

Move #2

Crisscross Push Ups

This killer move hits the chest, arms and abs. Start in a push-up position, with your arms wider than shoulder width, while your core and legs are engaged. Inhale on the way down and as you press up, use the force of your exhale to bring you to the top. Once you complete one solid forward-facing push up, you will start alternating crisscross push-ups from the right to the left. If you need to drop to your knees, go for it.


 

Move #3

Alternating Plank Lunge

Full body love here. You are going to start with your feet shoulder-width apart and your shoulders rolled off your ears. You will begin by squatting with your weight in the heels of your feet. As you squat, you will pause at the bottom and begin to walk into a plank position. Once in your plank, pull your right foot, then your left foot up towards your hands. Then, slowly come back up to the starting position. You will continue this movement while alternating sides.


 

Move #4

Curtsy Lunge

It’s all about that outer and inner thigh. Start with your feet shoulder-width apart with a slight bend in your knees. Begin to alternate pulling one leg behind the other, making sure your knees are in a 90-degree angle as you move from one side to the other. Keep your chest lifted and weight in the heel of the foot.


 

Move #5

Jackknife

Time to fire up your core! Start by lying flat on your back with your hands over your head. You are going to engage the core first, so keep that navel drawn into that mat. As you take a deep inhale you will send fire to the core and as you exhale you are going to fold in half. That means your legs will lift off the ground and your arms will try to reach your legs. Your abs should be doing all the work here!


 

Move #6

Criss-Cross Abs

More core time. Start by lying flat on your back. You will slowly pull your chin off the mat and engage your core while bringing your legs into a 45-degree angle. Now, take both hands and place them on your quad muscle. You are now going to slowly scissor your legs while making sure to keep that naval drawn into the mat.


 

Cardio

 

One round is 20 seconds of work and 10 seconds of recovery. Week One you start with 3 rounds and add a round each week.

Move #1

Star Jump Burpee

Start with your feet shoulder-width apart and your weight in the heels of your feet. You should have a slight bend in your knees and your hands by your sides. Begin by jumping out into a star jump and landing softly. Once landed you will drop down into a sumo burpee and repeat.


 

Move #2

Lateral Cross Sumo Burpee

Start with your feet shoulder-width apart and a slight bend in your knees. You will begin to crisscross your legs and move to one side. Once you’re on the outside of your mat, you will drop into a sumo burpee and start moving in the other direction.


 

Move #3

High Knees

Start with your shoulders away your ears and your hands by your sides. You are going to start running in place driving those knees to the chest and moving your arms.


 

Move #4

180's

Start with your feet shoulder-width apart and your weight evenly distributed through the heels of your feet. You will begin by squatting, and on the upward motion you will change direction with your body and twist 180 degrees landing in your starting position. Make sure to keep your chest up and your core tight.


 

Cardio Burn Out 2.0 Formula

 

This day is all about the cardio! No toning!

 

40 seconds of work, 20 seconds recovery.
3 rounds x 3 times
After you complete a whole three rounds take a 2 minute recovery before hitting set 2 and 3.

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