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.

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!

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?

winter workout

One thing I don’t like about midwest winters: the sucky running conditions.

Now, I’m sure there is some hardcore runner who pushes through the snow in his/her running boots. Do they make those? Maybe I’m on to something… Anyway. I’m just not one of those runners. I barely like running when it’s cold out, period, let alone snow falling or on the ground.

Who knows. Maybe this year I’ll get gutsy enough to try, but I doubt it.

So I’ve been thinking about what I can do to stay in shape this winter without running for hours on a treadmill (I tried to run just 1 regular mile on the treadmill this morning and had to quit. Talk about borrriiinnngggg).

I do like treadmill interval workouts. I do those quite often, and those will most likely remain a large part of my training this winter. What I don’t like about them is that I hold on to the treadmill because 1) I’m afraid of falling off in the middle of the gym, and 2) I have the incline set all the way so it’s just easier that way.

So the tready will stay a main tool for this year’s winter training but I also hope to work on a lot of strength-building.

Here’s one of my favorite treadmill interval workouts (you can tailor these workouts to your ability and preferences very easily):

Please note, like I said, I have the treadmill cranked up to the highest incline (mine is 15) and hold on while running and sometimes at the walking point. This looks complicated, but really is very easy (to figure out, not necessarily do – it’ll make you sweat!) – you are walking until time is at :45 and then speeding up until you get to your fastest point at about :00 and then sprinting for 30 seconds before slowing back down to a walking pace for 2 minutes.

Modifications: start at a sprint pace of your choice and decrease each time; work your way up instead of down on the sprints; go for 30 minutes; decrease the incline.

Also, I’ll be doing this strength training workout from Katie, that I just love. I’ve been doing it for a month or so now and continue to enjoy it!

The guys at Midwest Fit also post great workouts throughout the week. I’ll be looking to their posts often for inspiration!

 

Keep checking in for more winter workout suggestions! I’m on the lookout so I’ll be sure to share them!