Sprint Ladder Workout to Boost Your Cardio Fitness

Hi friends! Happy humpday! Here are some beautiful beautiful flowers for you this morning and I also have a sprint ladder workout to boost your cardio today.

Flowers bouquet - lilies and roses

(Some gorgeous roses and lilies from that one guy I like)

Prana Yoga Friend Date

I took the most beautiful class at Prana Yoga with Jess. She invited me to check out a vinyasa class with the owner, Gerhard, and since I’m devoting more time to my practice and always up for a friend date, I was excited to check it out.

I’d only been to Prana Yoga once -while we were here on a little getaway and never thought we’d live here one day- and loved the bright and beautiful space. Class was everything I needed. The flow was very unique -I never knew what we were going to do next!- and the instructors did a lot of adjustments, which are my favorite. I also liked how I wasn’t called out for being the preggo in class while everyone else was in handstand. I felt very free to do what felt good to me right now, and really enjoyed the practice.

Afterwards, we walked down to Trilogy Sanctuary (another yoga studio) because we’d heard they had an awesome vegan cafe.

Trilogy yoga

Life goal: make it through everything on the menu.

Trilogy menu

It’s a rooftop yoga studio, and an aerial class was practicing when we arrived. We walked into the cafe, which is surrounded by comfy patio furniture for outdoor dining and lounge spaces for indoor dining, and ordered some food. 

I’ve been loving soup this week, so I ordered a bowl of their daily “Sexy Soup” (which was Thai Curry)

Trilogy sexy soup

and a raw Green Goddess salad, which had avocado, cucumber, kale, spinach, pumpkin seeds, beet slaw, carrots, a carrot-ginger dressing and EGGPLANT BACON. Yessssss.

Trilogy saladgasm

Total salad domination, 2015.

Trilogy cafe

I had a blast chatting with Jessica and catching up, since we’re usually chasing our kids around the playground when we hang out. It’s nice to have full sentences with other adults sometimes. 😉 That being said, we can’t wait to take the girls to try it; we think they’ll love it, too. 

Sprint Ladder Workout

Today I thought I’d share a quick interval workout, similar to what we did in spin class on Monday night. The intervals increase (this is where the term ladder comes from), so you may have to decrease your speed and intensity to allot for the longer intervals. Try to make the first and last sets your fastest ones! As always, check with a doc before making any fitness changes and honor your body. Modify as needed. You can do this workout on any cardio equipment, but I think it would be especially *fun* on the treadmill, spin bike or stair climber.

Sprint ladder workout - Add a ladder workout into your routine to boost your endurance, power and speed. This interval workout can be done on a treadmill, bike or stair climber. | fitnessista.com | #sprintladderworkout #ladderworkout #HIIT #Intervalworkout #cardio

Hope you have a lovely afternoon! See ya later today on the Family page.



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  1. Lauren @ The Bikini Experiment on April 22, 2015 at 10:16 am

    Eggplant bacon is a new one for me! I have never seen that on a menu anywhere. I love it when yoga instructors make adjustments. I feel like it takes my practice to a whole other level.

    • Fitnessista on April 22, 2015 at 3:23 pm

      it’s so good! i used to make it at home and need to get back into it! and yes, adjustments help so much

  2. Erin @ Her Heartland Soul on April 22, 2015 at 10:19 am

    Yay for friend dates and fun workout classes! That food all looks amazing!

    • Fitnessista on April 22, 2015 at 3:22 pm

      the best 🙂

  3. Kate @ www.socalrunnergal.com on April 22, 2015 at 10:37 am

    I LOVE trilogy! Leila, the owner, is super sweet! Their food is so great and it is hard to find a 100% organic spot – but they stay true to that. 🙂

    • Fitnessista on April 22, 2015 at 3:22 pm

      it is seriously amazing. i can’t wait to go back!

  4. Tracy on April 22, 2015 at 11:02 am

    That sounds like the salad of my dreams!!!! Eggplant bacon? Mmmmm

    Thanks for the workout! Love cardio workouts like this. I think I just might have to do it tomorrow 🙂

  5. Erin @ Erin's Inside Job on April 22, 2015 at 11:29 am

    I love all the food that CA has to offer. I am so glad that my husband’s brother’s family lives in Santa Monica so we get to go and visit. Glad you had a good yoga time; it’s something that I really should be doing to help my running but I can never make myself!

    • Fitnessista on April 22, 2015 at 3:21 pm

      ok, so you HAVE to go to makeout when you visit!! matthew kenney owns it and is one of my favorite chefs ever. he is opening another restaurant there (plant food and wine) in may, too 🙂

  6. Megan @ Skinny Fitalicious on April 22, 2015 at 11:55 am

    Life goal to make everything on the menu, I love it! I have many of those too!

  7. Char on April 22, 2015 at 1:55 pm

    That restaurant sounds like (vegan) heaven!!! This is why sometimes I feel like I just need us to move to the west coast haha. I would have dominated that salad, too. And eggplant bacon – now that is something I need to try!

    • Fitnessista on April 22, 2015 at 3:19 pm

      sooooo good 🙂

  8. Fiona @ Get Fit Fiona on April 22, 2015 at 1:57 pm

    There’s a Thai vegan place in town that I love! They have amazing food with so much flavor.

    • Fitnessista on April 22, 2015 at 3:18 pm

      that sounds delicious!!

  9. Leslie on April 22, 2015 at 2:26 pm

    I’ve eaten more salads this year than I have in my entire life, haha. I’m tying to eat healthier and lose a little weight. Not just go on a diet though, change my whole eating lifestyle. That soup looks tasty!

    • Fitnessista on April 22, 2015 at 3:18 pm

      i loooove salads, but even more in the spring and summer 🙂 yes, the soup was so good!

  10. Jessica on April 22, 2015 at 4:37 pm

    Love you! xoxo ps – I may have gone for a lunch smoothie today…

    • Fitnessista on April 23, 2015 at 3:53 pm

      ahhh! let’s go back next week! love you 🙂

  11. Lindsey @ Simply Lindsey on April 23, 2015 at 3:04 pm

    Love this workout! I’m going to pin it to try it soon!!

    • Fitnessista on April 23, 2015 at 3:47 pm

      let me know how it goes!

  12. masala girl on May 5, 2015 at 1:33 pm

    I think I’m dead.
    (In the best way possible!)

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