Cardio/Leg Fatigue Workout

I just completed this workout aimed at getting my heart rate pumping, my legs exhausted, and my body dripping sweat. I definitely accomplished what I set out to do. Give it a try! It took me about 1.5 hours, but I was in no hurry. Do just one set of the whole workout for less time, or 2 for the 1.5 hours. Vary the speeds and weights on your workout to fit your fitness ability. Mine are listed as examples.

  • 5 min warm-up
  • 10 minute treadmill interval:
    • 1 min walk @ 4.0
    • 30 sec jog @ 6.0
    • 20 sec sprint @ 8.5
    • repeat until 9 minutes
    • 1 min walk @ 3.5-4.0
  • 3 Sets of:
    • 15 dead lifts with 35 lbs
    • 15 squats with 20 lbs
    • 1 min plank
  • 10 minute treadmill interval:
    • 1 min walk @ 4.0
    • 30 sec jog @ 6.0
    • 20 sec sprint @ 8.5
    • repeat until 9 minutes
    • 1 min walk @ 3.5-4.0
  • 3 Sets of:
    • 15 front squats with 20 lbs 2x, without weight 1x
    • 15 side squats with 20 lbs
    • 1 min leg/hip lift and lower (focus on using your abs and your hips, not momentum)

Repeat entire sequence for a total of 4 intervals and 4 sets of weights.

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Holiday Body Burn – workout 5

Christmas is just a couple days away!

How are you doing with the Holiday Body Burn? How are the workouts going?

Previous workouts:

It’s week 5 and I’ve got another rounds for time workout! You’ll do 5 rounds as quickly as possible. REMEMBER – record your time and try to beat your best throughout the week! Put your time in the comment section and try to beat others!

Holiday Body Burn – Workout 2

We are in week 2 of the Holiday Body Burn! If you missed last week’s workout, you can find it here!

Today we will be doing 5 rounds for time! Record the time you got and try to beat it as you repeat the workout throughout the week! Aim for 3x’s or more this week! This can be combined with another workout, or on it’s own!

Don’t forget to warm-up first!

Come back next week for workout 3!

Holiday Body Burn – Workout 1

Oh, Thanksgiving. You are so kind and yet, so cruel!

The day started out with a 5-mile fast run at the annual Turkey Trot.

And it ended up in copious amounts of food, and my lovely homemade apple pie.

The following 2 days post-Thanksgiving were no better.

Let’s make December a month full of healthy choices, so that come Christmas we can enjoy the food and festivities sans guilt!

For the next 6 weeks, I will be giving you a workout to try each Sunday.

These workouts will all be:

  • around 20 minutes or less
  • possible in your PJs (you can do them at home)
  • sans equipment
  • heart-rate elevators, calorie crushers and booty busters

Here’s the first workout! Do this workout 3x’s a week and then get ready for next week’s workout!

Questions? Ask in the comment section below! Share with your friends!

Running through the year

I rarely login to my Nike+ account to look at the data… until today. I looked at my runs for the past year, and it looked like this:

 

What in the world? 134.7 miles in March and then not even half of that any other month the whole year. Can you tell I was training for a marathon?

This was a good reminder to get my booty in gear! Only 1.5 months left in 2012, it’s time to step it up!

Weight Lifting: Pyramids and Tabata

In this semi-off season of running for me, I am trying to focus more on strength training, quick cardio, and taking some new classes at the gym! Last week, for example I took a “hardcore and sprint” class which literally had my core screaming for about 5 days…

Recently, I have been trying new things with weight lifting, as it is one of my least favorite types of exercise. I know how important it is, but I just get kind of bored doing lots of reps or standing around resting… Here are the two methods I have used previously, that I’ve gone back to this week:

PYRAMID SETS

 

See this article on BodyBuilding.com to learn all about pyramid sets.

Pyramids are my favorite because you get to lift heavier weights but don’t get burnt out on doing 3 sets of 15. booorrriinnngggg.

I usually do a pyramid of 12-10-8-6-8-10-12 reps and change the weight from 2.5 lbs to 5lbs. You can go all the way down to 2 reps and change the weight up however much you want. For example, today I did a dead lift dumbbell pyramid that looked like this:

weight          repetition
15                      12
20                      10
25                       8
30                       6
25                       8
20                      10
15                       12

TABATA

I generally use tabata to do high intensity cardio, but it’s also really helpful for lifting. I like to do the standard 20 seconds work, 10 seconds rest for 8 sets for a total of 4 minutes. Generally, when I do tabata for strength training I will alternate working sets using weights and without weights. For example, today I did a tabata with squats; the odd sets I used dumbells and the evens I just did body weight squats.

source

What are your favorite weight lifting/strength training methods or workouts?

Tabata Combo Workout

I had no desire to go to the gym after waiting in line to vote… Plus I was sore from yesterday’s TRX workout (excuses, excuses).

I wanted to do something basically just to not feel so guilty for all the Halloween candy I ate today…
Try this 20 minute Tabata-style workout for a quick @ home heart-rate booster:

(Do each combo for a 4 minute Tabata: 20 sec exercise A, 10 sec rest, 20 sec exercise B, 10 sec rest – repeat, doing each exercise a total of 4 times)

  • A.  Jumping Jacks
  • B.  Floor Jacks
  • A. Burpee
  • B. Mountain Climber
  • A. High Knees
  • B.  Butt-kickers
  • A. Front Jabs (cross body punches)
  • B. Front Kicks
  • Speed Skaters (do this all 8 sets)

Zucchini Chocolate Bars (paleo)

I am not the biggest fan of the Paleo Diet… Since I don’t like meat, it’s hard for me to thrive on a diet of meat, veggies and nuts. Just not my cup-o-tea. What I do like from this lifestyle (I hate the term “diet.” In order for anything to become a success in your life, I think there needs to be a lifestyle change) is the cutting out of processed sugars, flours, and all-together, processed crap. I think that is valuable and should be adapted into most lifestyles, and something I am working on myself.

What I am a big fan of is zucchini and chocolate. When I saw these flourless zucchini brownies from Delighted Momma, I knew I wanted to try them. Every ingredient in the bars is simple and something I have on hand. I adapted the recipe a bit, but kept them pretty true to the original recipe.

Zucchini Chocolate Bars (adapted from this recipe)

  • 1/3 C almond butter
  • 1/3 C peanut butter
  • 1/3 C pumpkin
  • 1/3 C honey
  • 1.5 C finely chopped zucchini
  • 1 tsp vanilla
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 egg
  • 1 C dark chocolate chips

Do this: preheat oven to 350 degrees. Grease 9 x 13 pan; mix all ingredients well and pour into greased pan. Bake for 40-45 minutes.

**These DO have a VERY zucchini-y taste… Not sure my thoughts on that… I think adding cocoa to the recipe would help… I’ll keep working on this recipe, trying to improve it!

Treadmill Sprints

The treadmill used to be my worst enemy. Why anyone would want to spend more than 5 minutes on the thing blew my mind.

But now, I’m coming to see it as very useful in this 100+ degree summer weather we’ve been having. Running with humidity and 100 degrees? Ehh, no thanks.

I think I’ve talked about sprinting on the TM before, but I don’t know.

I used to do this [lame] TM routine where I’d increase the speed 0.5 mph per minute but would have the incline all the way up and be holding on… I I

Sure I’d sweat and it would read that I burned a lot of calories and ultimately it was semi-helpful, but I spent at least an hour doing that and probably wasn’t getting the best results.

In the past year I’ve been doing 20-30 minutes of sprints. I started out 1 min walking @ 4 mph, 30 seconds sprinting @ around 8 mph. Or… something similar.

Then, about a month ago I switched it up to where I walked 30 seconds @ 4 mph and ran 15 secs @ 8.5-9.0 mph.

Today, I switched it up and walked 30 seconds @ 4 mph and 20 sec @ 10 mph for 25 minutes.

Start slower and walk longer, but make sure to increase these intervals quickly, before your body gets used to what you are doing.

My goal is to switch up my interval time and/or speed every 2 weeks.

Below I’ve posted some links to what others do for TM intervals: