I rode the recumbent bike for 45 minutes last night, random program, level 8 whew!
Got up and headed straight for the gym - antsy to try out a new cardio routine (thanks, nadine :) )...
Did this:
PROGRAM #2
Instructions: This exercise is set up on the treadmill. Be sure to wear running shoes or cross trainers for this cycle. Take long strides and squeeze your butt with each step. If performed properly your hips, hamstrings and gluteus will be fatigued at the end. The cycle involves a powerful walk, an interval of alternating lunges, and a brisk jog. Choose a pace that is challenging yet still allows you to stay within a safe walking stride for the walking and jogging intervals. The jogging pace should be at least 2 points higher than the walk The intervals are as follows: You walk for 2 minutes. Jump off the treadmill leaving it run, and do alternating lunges for 30 seconds. Get back on the treadmill and with the next 30 seconds, set your pace and begin jogging on the minute for 2 minutes.
CYCLE
MINUTES STRIDE
0:00 - 5:00 Walking
5:00 - 5:30 Lunges
6:00 - 8:00 Jogging
8:00 - 10:00 Walking
10:00 - 10:30 Lunges
11:00 - 13:00 Jogging
13:00 - 15:00 Walking
15:00 - 15:30 Lunges
16:00 - 18:00 Jogging
18:00 - 20:00 Walking
20:00 - 20:30 Lunges
21:00 - 30:00 Jogging
The two minute jog/run intervals after lunges, which I did plyo-style, was a killer, i sort jogged/ran/limped along and cut some of the intervals shorter because my lower legs were cramping up :) but overall it was a really good workout. I followed it up with core work on the BOSU and some bridges and birddogs for my back and a few flowing yoga poses to stretch out my hamstrings.... ahhh.
Food was all clean yesterday and my weight is only 4 pounds away from pre-vacation :0 I am sure by saturday I will be all the way down :)
United StatesGot up and headed straight for the gym - antsy to try out a new cardio routine (thanks, nadine :) )...
Did this:
PROGRAM #2
Instructions: This exercise is set up on the treadmill. Be sure to wear running shoes or cross trainers for this cycle. Take long strides and squeeze your butt with each step. If performed properly your hips, hamstrings and gluteus will be fatigued at the end. The cycle involves a powerful walk, an interval of alternating lunges, and a brisk jog. Choose a pace that is challenging yet still allows you to stay within a safe walking stride for the walking and jogging intervals. The jogging pace should be at least 2 points higher than the walk The intervals are as follows: You walk for 2 minutes. Jump off the treadmill leaving it run, and do alternating lunges for 30 seconds. Get back on the treadmill and with the next 30 seconds, set your pace and begin jogging on the minute for 2 minutes.
CYCLE
MINUTES STRIDE
0:00 - 5:00 Walking
5:00 - 5:30 Lunges
6:00 - 8:00 Jogging
8:00 - 10:00 Walking
10:00 - 10:30 Lunges
11:00 - 13:00 Jogging
13:00 - 15:00 Walking
15:00 - 15:30 Lunges
16:00 - 18:00 Jogging
18:00 - 20:00 Walking
20:00 - 20:30 Lunges
21:00 - 30:00 Jogging
The two minute jog/run intervals after lunges, which I did plyo-style, was a killer, i sort jogged/ran/limped along and cut some of the intervals shorter because my lower legs were cramping up :) but overall it was a really good workout. I followed it up with core work on the BOSU and some bridges and birddogs for my back and a few flowing yoga poses to stretch out my hamstrings.... ahhh.
Food was all clean yesterday and my weight is only 4 pounds away from pre-vacation :0 I am sure by saturday I will be all the way down :)