Welcome to the second month of Mica's Too-Busy-To-Workout Workout (TBTWW)! This month the exercises will be harder to help you really melt that fat and tone those muscles. Remember that diet is key - all that sexy toned muscles can't be seen if it's covered up by fat - so stick to a good, healthy and wholesome diet and hit up that cardio too. All three factors - resistance training, cardio and diet are key to making you look and feel your best.

If you haven't already, be sure to check out my other posts regarding cardio, diet and resistance training.

The format is the same as last month's workout, splitting up upper body and lower body workout days and including a cardio and total body workout day.

Ladies - be sure to keep the intensity high. As you progress, your body will become used to the exercises, so either decrease the rest times, increase the resistance, add another set or increase the workout interval times. This type of progression is very important!

Days 1 and 4 - Upper Body + 15 Minutes Cardio

Perform the following in 2 minute rounds, followed by a rest that lasts no longer than 30 seconds. If you feel you can keep going, then keep going! For example, you would perform A1 then immediately onto A2 and alternate between A1 and A2 for two minutes. Once the two minutes are up, rest for 30 seconds then move onto B1 and B2 and so on.

A1: Full push up
A2: Plank with reverse fly
*aim for 10 reps total

B1: Low row with bands
B2: Lat raise with bands
*aim for 10 reps

C1: Low chest fly with bands
C2: Squat and press with bands
*aim for 10 reps

D1: Posture Ts
D2: Posture Ts
*aim for 10 reps

E1: Tricep press with bands
E2: Bicep curls with bands

Cardio: top off your workout with 15 minutes of intense cardio (eg. high intensity interval training, stair climbing, jump rope)



Days 2 and 5 - Lower Body + 10 Minutes Cardio

Perform the exercises as above, 2 minute intervals upon 30 second rest.

A1: Forward alternating lunges
A2: Reverse alternating lunges
*aim for 10 reps

B1: Alternating curtsy squat
B2: Alternating side lunge
*aim for 10 reps

C1: Free squat
C2: Squat jumps
*aim for 10 reps

D1: Elevated hip bridge with chair
D2: 1-leg alternating extensions
*aim for 10 reps

E1: Left leg side kick w/ wall
E2: Right leg side kick w/ wall

Cardio: top off your workout with 15 minutes of intense cardio (eg. high intensity interval training, stair climbing, jump rope)




Day 3 - Total Body (core, abs, cardio)

Perform the exercises as above, 2 minute intervals upon 30 second rest.

A1: Pop-ups
A2: Squat Jumps
*aim for 10 reps

B1: Mountain climbers
B2: Heels to glutes
*aim for 10 reps

C1: Reverse crunch
C2: Toe touches
*aim for 10 reps

D1: Lateral side hops
D2: Burpees
*aim for 10 reps

E1: Plank hops
E2: Side skiers

Day 6 - Cardio day

18 minutes of intense cardio (eg. jump rope, stair climb) or follow a similar format as described here (scroll down to HIIT Training routine).

OR

A 60 minute brisk walk.

Have fun and train hard! If you have any questions, feel free to contact us any time or find me on Facebook and post your questions and comments there and Mica will get back to you!


Micaela Whitworth is a Canadian model, entrepreneur, fitness trainer, writer,
medical exercise specialist, and former Beauty Queen. She is currently training corporate clientèle at The Mansfield Club as a full-time personal trainer and group exercise instructor. You can find her website here.

The Mighty Fit Grasshopper has completed his 16 weeks journey to sexy six pack abs. Read on for the results and what's next in his workout journey.

Just like that, my 16 weeks are up! And what an amazing 16 weeks it's been. It's been fun, and at times, exhausting (in terms of the workout and as well getting you all this information) but, I've made it and so glad that I've shared this with all of you.

When searching for the best program, I wanted something on the cheap, with little investment. This plan was perfect - no supplements, no bowflex, no insane upfront costs - just a set of resistance bands, chin up bar and a backpack!

The formula was simple: resistance training + healthy diet + high intensity interval training = fit body. And with that, I went to it.

When I first started this program, having only made it through half way of Week 1 - day 1's workout, I remember having to sit down, nearly ready to puke and on the brink of passing out. I was thinking to myself "What have I got myself into? Only 16 weeks left of this???"

Now I laugh! I feel so much better than I did 16 weeks ago - 4 months - which really isn't a long time at all. It really isn't. I mean, we're just past a quarter way through the year and most people are pretty much in the same state as they were 4 months ago. What I'm trying to say is that 4 months really isn't that much of a time investment in yourself - in your own health and fitness.

This workout has really changed my life. It's opened my eyes to not only being healthy, but also added spice to the workout scheme, provided a method of serious training, an objective goal and all in an incredibly fun way. I have to admit, I really started to get sick of the typical "3 sets of 10" routine day in and day out . I did this for years and what did I get out of it?

NOT MUCH. I was doing the typical workout at the gym, 3 times a week, throw in some cardio and I really had little to show for it in terms of physical results . Sure I may have been noticeably stronger and all but I really didn't "look" any different, if anything, just thicker.

Not that this is about image - I just believe that results should be measured in a variety of ways that includes not just how much you can bench press, but also how you feel, how much stronger you are, net fat loss, and how you look. What good is benching 200 lbs when you still have a beer belly?

So let's get to my results!

OK, remember Week 1?

I ate like crap months prior to this picture being taken. I ate whatever I wanted, whenever I wanted. My workout routine was minimal and didn't integrate any form of cardio. I love food and I guess this picture showed that off.


Now half way through my routine, after 8 weeks.

The first half of the abs program was high reps, circuit training and body weight exercises. It was quite an adjustment for me to figure out my scheduling and diet. Mentally, it was difficult as well, having to push myself through the workout. I dreaded chin-ups by the way. During this entire 8 weeks, I had no idea if this plan was working or not. I did not weigh myself at any point. I just kept at it until the day I saw this picture and was very happy to see results.

And now the final result, at the end of Week 16.

I am very happy with the results! I didn't think there was any change between now and the half way picture and I was getting a little annoyed. I just couldn't see the daily changes, but when I saw this picture I was pleasantly shocked and surprised!

The latter half of the plan adds more weight and aims for lower reps, in essence, building more muscle. It really did the trick. I'm not lifting anything heavy, just sticking to compound exercises like recline pulls, chin ups, squats, and pushups. Equipment was minimal - a backpack, chin up bar and resistance bands even at the "low reps".

I have to say that I have not entirely achieved 6 pack abs. This is my fault. During the 16 weeks, it seemed that every week I had an excuse to eat outside the diet or consume alcohol - there was always a birthday, a dinner, an evening out or simply my love for food that got in the way.

But I'm not gonna sweat it - my journey to sexy 6 pack abs doesn't stop here. I will proceed along for another two months or so and continue with this. I'm SO CLOSE and I know I can get there. If you want to know what I'm up to, please don't hesitate to contact me.

What's in the future for the Mighty Grasshopper?

Well, I'm actually thinking of doing a muscle building program next. It will nicely complement the abs program and introduce me to that other aspect of training. The search begins for an amazing, time-friendly and effective muscle-building workout that is worthy of a Mighty Grasshopper stamp of approval ;) I will definitely keep you all posted on this journey.

One last note - I'm an average guy. I'm not genetically gifted in anyway. I'm an ex-fat guy who weighed over 220lbs! I managed to lose that weight, but I wanted more than to be "not fat" - I wanted to be fit. I have a full time job, plus extra curricular activities, family and friends. I'm like everyone else. There's no secret to this - just put the time and effort into it. If I can do it, anyone can do it! - and probably get better results than me!

Everyone, it's been a lot of fun! This plan will be on here for you to train whenever you are able to devote 16 weeks to your health. Please forward this to your friends and family who may benefit from this. And, as always, feel free to contact me if you have any questions.

So what are you waiting for? Get off your butt and tackle Week 1!

Over the years we’ve seen an increase in dietary supplement regulations. With this, have come stringent testing requirements, evidence research, GMP practices and piles of technical documentation. More interestingly, this has had a real impact on company dynamics, in particular segregating departments, when in fact; they should be working closely together.

Two departments come to mind that redefine the saying "butting-heads": the regulatory department and the marketing/sales department. These two departments think completely opposite of each other. Additional government regulations only strain the relationship further. How do these departments differ exactly? Let’s take a look at how each department views the following made up scenarios:

Scenario:	Sales/Marketing	Regulatory
New herbal ingredient discovered from Amazon rain forest	This ingredient is new and ‘innovative” – we must capitalize on it and put it into a tablet and sell to Market A.	The ingredient is new, so is it safe for long term use in humans? Is there scientific proof that it will not hurt the general population of Market A?
New herbal ingredient is known to have energy-boosting and anti-inflammatory effects.	We must tell Market A about the energy boosting effects and also talk about how it has anti-inflammatory properties – it could help those that are suffering from conditions where inflammation is common (eg. pain, allergies, etc).	Where’s the clinical trial that shows energy boosting effects? Are there studies that actually demonstrate that this new ingredient relieves pain? Or reduces symptoms of allergies? Or is it all anecdotal?
New herbal ingredient will be shipped in two weeks.	Two weeks? That’s two weeks worth of sales we’re missing out on. How can we speed it up?	Evidence research is started, formulation is started. How can sales department expect it to be made in two weeks? We need to test this product for microbial analysis and develop a test method to identify the new herbal ingredient. We need to test the herbal ingredient itself to make sure there are no pesticides or heavy metals.
Herbal ingredient is manufactured into the capsule but product is halted at the customs.	Why is our product halted at Customs? Didn’t the regulatory department do its job correctly? They should have all the paperwork ready to go.	Maybe the regulatory authorities did not like the exaggerated health claims that the sales/marketing department wanted.

As you can see, the two departments butt heads regularly. Unfortunately, this type of approach simply cannot work. Instead, regulatory and marketing/sales must cozy up with each other and work very closely on each project at the product development stage. The relationship between marketing and regulatory is essential for a company’s success in this day and age where quality and evidence is part of the requirement.

Of course, not all companies work like this; in fact many have realized the importance of a healthy marketing/regulatory relationship and has eased into the transition of a healthier and happier marketing/regulatory relationship. Doing so will produce long term noticeable returns in the form of, not only sales, but brand recognition for quality and reliability and customer satisfaction. On a regulatory stand point, health authorities will notice the effort, growth and willingness to comply with the regulations, resulting in their willingness to work with you, rather than against you.

Bottom line: If you’re noticing that the regulatory department is butting heads with the marketing department (AGAIN), it’s time for a major shake up. Instead of opposing each other, these two departments must learn how to embrace each other. There’s really no other option.

So I've finally made it! This is the last week and I'm not only a little relieved, but I'm also a little sad that it's over too. The question that lurks now is "what's next?" I guess, for now, the goal is to get through week 16 and probably enjoy my new self!

Some have asked whether I've gotten bigger during the 16 weeks. I don't think I have. Sure, stronger, but not necessarily bigger. This program is designed to "cut" or, in other words, lose fat. The only way to lose fat effectively is to create a calorie deficit. By doing so, however, you can't gain muscle size/mass. What this program is designed to do is to reveal the muscle that you do have, and, as a side effect of the increased metabolism combined with the calorie deficit, is the possibility of a decrease in muscle mass.

If you want to get bigger or have more muscle, you'll need to do a program specifically for that, as well as eat MORE..lots more. And yep, you guessed it, that means you'll probably gain fat doing it.

Anyway, I've been thinking - should my next goal be to gain more muscle? to maintain? to further diet? I'm not sure, but i'll let you know soon. By the way, I'll have my end result pictures as well.

Let's get to the final week - week 16.

Resistance Training:

Perform the exercises in supersets and keep the rest to longer than 30 seconds. Aim for 8-12 reps for each exercise.

A1: One arm pushups

A2: Pistol squat with resistance bands

*4-5 rounds

B1: Alligator pushups with weighted backpack

B2: Jump squat with weighted backpack

*4-5 rounds

C1: Pullups with weighted backpack

C2: One leg squat hold with weight

*4-5 rounds

D1: Recline pull with resistance bands (elbows out)

D2: Calf raise with weight and backpack

*4-5 rounds

E1: One arm shoulder press with resistance bands

E2: Tricep extension with resistance bands

E3: Hammer curl with weight and resistance band

*2 rounds

F1: Ab crunch on ball with resistance bands

F2: Ab rotations with resistance bands

*2 rounds

High Intensity Interval Training:

Keep to the routine as laid out in week 13, sticking to 6 rounds of HIIT, 6 days a week.

This is the final push! Let's finish off with a bang!

Click here for my final results pictures!

Ancient Minerals leads the way in transdermal magnesium therapy with a first-class line of ultra pure topical magnesium products. What’s so special about magnesium and what exactly can it do? Mighty Fit Grasshopper takes a look and scrutinizes the entire Ancient Minerals product line.

The proper balance of electrolytes including magnesium, calcium, sodium, chloride and magnesium is essential for healthy cell function. The electrolyte balance between the outside and inside of the cell regulates blood pH, hydration of the body, and is critical for proper nerve and muscle function. The average diet supplies a good dose of electrolytes to maintain this balance; however, it is generally not the case for magnesium. Magnesium can be found in dark green leafy vegetables, as well as in whole grains and nuts – of which, the average western diet lacks.

Magnesium can be supplemented orally, but higher doses can be tricky to administer as it can have a mild laxative effect. And so, the next best approach is to administer it transdermally (through the skin). Ancient Minerals offers three products that utilize genuine Zechstein magnesium, taken directly form the Zechstein seabed. Ancient Minerals offers a magnesium oil, magnesium gel, and magnesium bath flakes.

Product Label and Design:

Ancient Minerals’ label design is consistent throughout all 3 products, playing on the “ancient” theme, with Greek/Roman-like font, design pattern and colour scheme. The design is fairly simple, and at first glance, wasn’t anything too eye catching, but as I looked over the packaging and label, it definitely grew on me. The simplicity of the design invokes that of a beautiful end product in its simplest form – vanilla ice cream, a fine wine, or freshly baked bread. Nothing fancy but of high quality - reflecting the “we focus on one thing, but we do that one thing extremely well” mentality.

A quick note – I noticed that on each product, a small tab was affixed to the product, stating "genuine Zechstein magnesium". I really liked this. It was like a little reminder to the consumer that each time you use this product, a lot of care was put into the product to ensure the highest quality. It was a nice touch I thought.

Health Claim:

This product is currently sold world-wide and can be also be purchased by Canadian consumers. I noticed that there are no health claims indicated on the label. That said, I should also add that this product is a premium line sold by health care practitioners, which would leave the diagnosis and use of Ancient Minerals products to the expertise of the practitioners. The best way to get your hands on these products is to contact the distributors for your country listed here.

That said, Ancient Minerals website do claim a wide array of benefits including: improving quality of sleep, relief of aches and pains, alleviate mood and stress, encourage healthy skin tissue, boosts energy levels, and it goes on and on.

There are some testimonials included on the website and one of them being the use of Ancient Minerals for the treatment of eczema and psoriasis. This caught my attention as I’m currently battling a case of chronic eczema on the palms of my hands.

Regulatory Compliance:

I cannot speak to the regulatory compliance of this product as it’s not being sold in Canada. I believe, however, that plans are underway to bring the product into the Canadian market. If so, then significant changes in product labeling will be required, including the addition of a daily dosage, health claim, safety information, and ingredient listing with quantities. Manufacturing processes, in particular, GMP compliance must also be demonstrated.

Right now, the label is pretty light on information. I have no idea how much to use, how to use it, what it’s for, and how much I should put on. Luckily, Ancient Minerals was great in getting me all this information tailored to help me with my case of eczema.

This “lack” of information makes sense considering that this is sold by health care practitioners, where they can provide their clients with dosage and instructions on how to use the product, but I do think that, should they bring sell it at the consumer level, information on directions of use, directions of use, and quantity of ingredients should all be indicated on the label.

Appearance/Smell:

There is absolutely no odour at all for the Ancient Minerals gel, oil or bath flakes. The gel and oil goes on clear and the bath flakes look like huge chunks of bathing salts. All very appealing and consistent with their “ancient” theme.

Does it work?

Does Ancient Minerals Magnesium Oil work? How about the gel? Or the bath flakes? The test was to see how the entire product line will help me manage or even “cure” the eczema that I’ve been struggling to deal with for the past 2 years.

The eczema is localized to the palms and fingers of both of my hands. It is not heavily inflamed, but I find it dry (constantly have to reach for moisturizer) and itchy during the evenings. It doesn’t help that I’m constantly using my hands in martial arts class, resistance training and even washing dishes, resulting in broken skin. I am keeping it controlled with the use of a mild cortisone cream and I also have a stronger one for when it gets really itchy. I have also tried more “natural” products such as aloe and tea trea – none of that worked.

I decided to give the oil and gel a try. These two products are very similar to me. Really, it’s up to you as to which one you prefer. I would lather it on (after having washed my hands and let them air dry) and let it soak in for a good 30 minutes. Absorption in both cases did not happen too quickly, if at all. I would always have to wash off the residual oil/gel afterwards.

I tried this for about a week.

My findings: As soon as I applied the gel or oil, there was an intense tingling sensation followed by an intense itching sensation. It was incredible (and not the good kind). It took a lot of mental determination to not wash it off after even 2 minutes. I also had to make sure I was watching something very entertaining during the 30 minutes to divert attention away to this tingling and itching sensation. Mind you, my hands have areas of tiny broken skin so I think that had something to do with all of this.

Perhaps all this tingling and itching sensation is a sign that it’s working?

After the week was up, I didn’t notice too much of a difference in terms of the progress of my eczema, although over time, the tingling and itching sensation did decrease (albeit) a little. The itching and tingling sensation really made it uncomfortable for me to use this product any longer.

Instead I switched to the bath flakes.

I prepared the bath using my washroom sink and hot/warm water and pouring in about ¾ of a cup of the bath flakes. I have to say that this method of getting my dose of Ancient Minerals magnesium was much better. The tingling and itching was no where near the degree to that found using the gel. It was way more bearable and kind of soothing. I don’t normally do the bathtub/soaking thing but I can understand the appeal. So much so, I thought I’d give it a shot and try a full bath.

I think my lady friends had a good laugh at me opting to take a bath instead of the usual, more “manly” showers. But I didn’t care. (The sacrifices I make for these reviews….) I continued with the hand soaks/baths for another week.

In terms of results, the swelling has come down quite a bit but, more importantly, the itchiness has decreased quite significantly. There’s definitely still room for improvement in terms of progress, but I was really glad to see the results from the hand soaks in such a short amount of time (and possibly from my first week of use with the oil/gel). There is still certain spots on my hands that are dry but the skin is more resilient and less prone to breakage. I’m still on the cortisone cream but have not used the stronger version since starting Ancient Minerals magnesium products.

The verdict: Although my hands have not fully healed, I really like the progress so far and will continue to use the bath flakes and actually try to progress to the oil/gel when I’m ready.

Adverse Reactions:

The only adverse reaction was the tingling/itching sensation when I started using the gel and/or oil. It was quite unbearable at times. Perhaps this would not have been the case if you do not have broken skin. Other than this, there were no other side effects noted.

Bottom Line: Ancient Minerals Magnesium Products is a premium line of health products consisting of a Magnesium Oil, Magnesium Gel and Magnesium bath flakes. When it comes to magnesium supplementation, the dermal route is a popular one that this product line capitalizes on. Did it work? It did for me. The bath flakes was the best route of administration in my case, but I do plan on continuing treatment with the oil and gel. I look forward to seeing this product line in Canada. In the mean time, you can get your hands on some here.

Want more info? Visit www.ancient-minerals.com

This week, we turn it up a slight notch in the difficulty setting. Using weights, weighted backpack, and pure will and pursuit for results, I am going to be challenged even further. Heck, the first exercise this week is 1 armed push ups!

(Get your Rocky Balboa on!)

Two weeks are left and that means pictures are to come, so stay tuned for that!

Let's get to it.

Resistance Training:

Perform the exercises in supersets, resting for no more than 30 seconds. Keep the reps in the 8-12 rep range.

A1: One arm pushups
A2: Reverse lunges with backpack and weight
*4-5 rounds

B1: Elevated pushups with weighted backpack
B2: Band squat with weighted backpack and resistance bands
*4-5 rounds

C1: Chinups with weighted backpack
C2: Squat up and downs with backpack and weight
*4-5 rounds

D1: Recline pull with resistance bands
D2: Calf raise with weighted backpack and weight
*4-5 rounds

E1: Tricep extension with resistance bands
E2: Elevated pushup plank (or can perform on ball if you want)
E3: Ball crunch with bands
*2 rounds

High Intensity Interval Training:

Perform HIIT as laid out in Week 13, following 6 rounds of HIIT, 6 days a week.

I've been trying my best to stick to all the workouts, HIIT and diet but it's not easy. I've been doing what I can within the confines of work and, of course, my love for food. I know there's room for improvement - something I will work on after the 16 weeks are up. I will fill you in on my future plans very soon. In the mean time, push out week 15 and have fun while doing it!

Click here for Week 16!

Say hello to Month 1 of the Too-Busy-To-Workout Workout, ladies!

TBTWW is for the woman who finds it incredibly difficult to squeeze in an effective workout into their hectic daily grind.

TBTWW is for the woman who simply doesn't have the time nor attention span for 45+ minutes of boring cardio sessions.

TBTWW is for the woman who wants results, a fun workout and wants to train in the comfort of their own home.

TBTWW is for YOU. And you've come to the right place. This is your first step to an incredibly time-friendly, fat-melting, amazing workout!

TBTWW is a 3 month plan - you have 12 weeks to whip yourself into shape! Throw away that scale and take a picture of yourself TODAY. You will compare that picture with a picture of yourself at week 12 to see how far you've come.

The format is very simple - just hop onto this site and you'll find details for the month's workout routine as well as videos performed by fitness trainer and medical exercise specialist Micaela Whitworth. At any point you have questions, feel free to contact us!

The plan is based on three pillars - eating right, high intensity resistance training and high intensity cardiovascular training. When performed together, you will see very good results in terms of PERMANENT FAT LOSS (not just water weight). Diet is incredibly important. Micaela can't stress this enough. If you haven't already, you'll want to check out my article on diet and the glycemic index.

Remember to consult your physician prior to starting any workout plan.

So let's get to it!

The workout format is spread out across 6 days + 1 rest day. So for example:

Day 1: Monday - Upper body + 10 minute cardio
Day 2: Tuesday - Lower body + 5 minute cardio
Day 3: Wednesday - Full body workout + cardio + abs
Day 4: Thursday - Upper body + 10 minute cardio
Day 5: Friday - Lower body + 5 minute cardio
Day 6: Saturday - Cardio day
Day 7: Sunday - Rest

For Days 1 and 4 - Upper Body

Perform the following supersets in 2 minute rounds, followed by a 30 second rest before moving onto the next superset. For example, perform A1 and move immediately to A2 (no rest) and then immediately back to A1, then to A2 and keep going until 2 minutes are up (with no rest between exercises). Rest for 30 seconds. Then move onto B1/B2 superset, alternating between B1 and B2 without a rest until 2 minutes are up. Rest for 30 seconds and so on....

For all supersets below, if you feel that you're not being challenged enough, add another set. For example, perform A1/A2 for two minutes, rest 30 seconds and then repeat A1/A2 for 2 minutes, rest 30 seconds, and then move onto B1/B2. You could also shorten the rest times.

A1: Pushup on knees
A2: Resistance band hyperextension with arm glides
*aim for 10 reps for each exercise

B1: Alternating high rows in lunge with resistance bands
B2: Tricep press with resistance bands
*aim for 20 reps of B1. Aim for 10 reps for B2

C1: "Inner" bicep curls with resistance bands
C2: Lunge stance overhead press with resistance bands
*aim for 10 reps for each exercise

D1: Wall angels
D2: Resistance band rotator "W's"
*aim for 10 reps for each exercise

E1: Straight lat pull down with resistance bands
E2: High chest fly with resistance bands.
*aim for 10 reps for each exercise

Follow this up with 10 minutes of high intensity cardiovascular training (eg. stair climbing, interval training** on bike/treadmill, jump rope, etc)

**a quick note on interval training - this is where you would perform a 1 minute sprint, followed with a 1 minute jog, for example. The idea here is that it's an interval of high intensity all-out sprint followed with a 1 minute recovery/jogging. You could apply this to anything and adjust the time frames to suit your fitness level - bike, jumping jacks, jump rope, aerobics, etc.

For Days 2 and 5 - Lower Body

Perform the supersets in the same format as above (2 minutes, followed with 30 second rest).

A1: Static lunge and twist left leg with bands
A2: Static lunge and twist right leg with bands
*aim for 10 reps for each exercise

B1: Side lunge left leg
B2: Side lunge right leg
*aim for 10 reps for each exercise

C1: Free standing squat
C2: Sumo squat
*aim for 10 reps for each exercise

D1: Hip bridge
D2: 1 leg extensions
*aim for 10 reps for each exercise

E1: Side lying abduction leg left
E2: Side lying abduction leg right
*aim for 10 reps for each exercise

Follow this up with 5 minutes of intense cardio (eg. interval training on treadmill, bike, run at 6 mph, etc).

Day 3 - Full body workout, abs and cardio

Perform supersets in the same format as laid out above (2 minutes, 30 second rest).

A1: Rock climbers
A2: Elbow to hand plank
*aim for 10 reps for each exercise

B1: Forward resistance band hop scotch
B2: Lateral resistance band hop scotch
*aim for 10 reps for each exercise

C1: Bike crunches
C2: V sit with twists
*aim for 20 reps for C1. Aim for 10 reps for C2.

D1: Pop ups
D2: Jumping Jacks
*aim for 10 reps for each exercise

E1: Lateral hops
E2: Squat Jump
*aim for 10 reps for each exercise

Day 6 - Cardio

18 minutes of intense cardio (eg. jump rope, running, hiking) OR
60 minute brisk walk.

There you have it - The first month of TBTWW! As you progress through the month and you feel that you need to change it up, I recommend shortening the rest times or you could add an extra round of the supersets.

If you have any questions or comments, don't hesitate to contact us!

You can check out Micaela's website here.

Two more weeks and I'm done!! I am already thinking about what happens after all this. I will keep you posted on what my plans are after the 16 week journey is finished.

This week adds the dimension of even more weight, using a weighted backpack. The goal is to build muscle and increase strength. I've been able to load up my backpack with weight plates. You can use whatever you'd like - filled water bottles, heavy books, rocks, etc.

Just be sure to pad it up with towels or old t-shirts so it doesn't hurt your back!

Resistance Training:

Perform the exercises in supersets, and resting for no more than 30 seconds. Keep reps in the 8-15 rep range.

A1: Spiderman pushups with weighted backpack
A2: Squat with weighted backpack

*4-5 rounds

B1: Pushups with weighted backpack
B2: One legged squat with weighted backpack (use resistance bands for support)
*4-5 rounds

C1: Weighted pull up
C2: Weighted squat hold (hold for as long as you can)
*4-5 rounds

D1: Recline pull (add more resistance than weeks prior)
D2: Weighted forward lunges
*4-5 rounds

E1: Bicep curls
E2: Weighted plank in pushup position
E3: Leg lift and kick ups.
*2 rounds

High Intensity Interval Training:

Perform HIIT as laid out in week 13, with 6 rounds of HIIT, 6 days a week.

Have fun everyone!

By the way, if you have any lady friends who may be interested in working out, but just can't seem to have the time to squeeze it in, please let them know about a new workout plan designed for the busy woman. You can find all the details here and the first month's workout routine!

Click here for Week 15!