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2007/09/14, 11:02 PM
Okay - lets start with a few weeks of interval training - this will boost your metabolism and get you burning fat right off the bat!
This workout can be done 3 times a week, with at least one day inbetween. So if you do it Monday, Wednesday and Friday, do steady state cardio and stretching on Tuesday, Thursday, Saturday and complete rest on Sunday.
(Excuse the typos, new nails:surprised:)
This is based on a recent ACE article about interval training...
Interval Workout
Warm-up - 10 minutes (do one cycle of the following, when that gets easier, do two cycles through)
do 20 jumping jacks, keeping ankles flexed (no floppy feet)
low-impact option - one side jacks (step outs)
Pogo hops - like pretend jump rope balls of your feet 15-20 seconds
Jump in&out squats: Sumo squat down, hands on inside of knees, jump to narrow foot position standing, back down to sumo squat. Repeat 10-15 times.
Skip 15 to 20 yards, or do low impact skater slides in place (step foot out to side, bring other foot to it, stick with knee up, like you have just pushed off in speed skating).
Carioca (one of my favorites, if you do it right it is like Zorba the Greek in fast forward:))
Run laterally in grapevine pattern 15-20 yards, or back and forth afew times in thespace you have. Play with getting your center of gravity lower.
Now the interval circuit:
Rest 30-45 seconds between each combo and 1-3 minutes between stations.
Station 1:
Treadmill sprints/push-ups
Run as hard as you can for 45 seconds, then do as many push-ups as you can. Modify as needed - you can go uphill instead of running and you can do knee push-upss, or do full-push-ups and switch to knees after a few. just push yourself. repeat this combo for a total of 3 sets.
Station 2:
Pull-ups/Squat jumps/Walking lunges (med bll rotation optional)
Pull-ups - do as many as you can - using body weight - do chair chins or smith pull-ups, just challenge yourself as best you can.
Squat Jumps feet slightly wider tha shoulder width apart, squat down s far as is comfortable and then power up as high as you can jump. Land softly back into squat position. do up to 15 reps.
Walking lunges:
Immediately after squats do waking lunges, 10 reps per side. If you want a challenge, hold a medicine ball or other heavy object and as you lunge rotate the object to the side of the lunging leg.
Rest 30-45 seconds and repeat entire combination.
Station 3:
Lying triceps extension/Pullovers/Bench Press
Perform 10 reps of each exercise. You can do these on a swiss ball or bench. Use a weighted bar or dumbells.
After performing 10 reps of each of those exercises, stand up and do skater plyos:
Lunge your left leg behind your right leg while your left hand goes in front of your right foot. Then switch quickly, with a lateral hopping motion. You should look like a speed skater, stay low. Do as many reps as you can in 30 seconds.
Repeat the 3 exercises and the skater lpyos.
Station 4:
Bicycle crunches and thera-band wood chops
15 reps per side bicycle crunches,
then wrap a thera=band/resistance tube around a low anchor point.Hold both handles in one hand, squat down and then extend and rotate up and away from the anchor. 15 reps per side (more like a golf swign than wood chop, really).
Repeat combo again.
Station 5:
Single leg squat/ cycle sprint
Stand next to step bench or stairs. Balance on one leg on the step and extend theother next to the step. slowly lower the standing leg as if to sit on the bench. Drive powerfuly through the leg on the step to come back to standing, repeat for 10 reps, switch sides and do 10 on other leg.
Cycle sprint: Immediately find a cycle or spinning bike (if you don't have these, use whatever cardio equipment you have) and pedal/walk/run/row as fast as you can for 1 minute (or jump rope for 1 minute) repeat the squat/sprint cycle one more time.
Cool down for 5 minutes at a low intensity (walk, cycle, etc) and be sure to stretch your muscles!:)
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2007/09/16, 11:29 AM
I gotta skip????
When I was in training there was a girl skipping around..I told her I would have to kick her a$$ if I saw her skip again....now I gotta skip?????
Kidding...this will work out well for me!!!!
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2007/09/16, 12:53 PM
I thought it would work for you since there isn't a lot of equipment required:)
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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2007/09/17, 11:22 AM
I did the workout today...I need a nap!!!!!
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2007/09/19, 09:05 AM
OK....am I the only one doing this or what???????
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2007/09/19, 09:11 AM
LOL. I think most people said they are doing thweir own routine, but we are all trying to beat you in reaching our respective goals! Next week I may do this routine on my non-lifting day as cardio. But i am in a pretty heavy lifting phase, so I don't need/want this type of workout right now, except maybe on my day off.
Let me know when you want a change!
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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2007/09/19, 09:43 AM
lol kc the rest of us are too proud to skip around!... I am doing my own thing... but still gonna kick yer arse!
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Life is either a daring adventure or nothing. Security does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than exposure.---Helen Keller
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2007/09/19, 10:27 AM
OK....just checking...I was feeling awful loneley!!!!:big_smile::love:
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2007/09/19, 10:30 AM
My problem is I have to look up EVERY exercise because I am still not familier with this lingo!! So don't feel alone KC, I am right behind you!
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Success is not for the chosen few but rather for the few who choose it.
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2007/09/19, 06:40 PM
so do we have to make personal goals? how do you know if we are meeting them? do you want stats? or anything like that?
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2007/09/19, 07:25 PM
chris....i think most are going for a specific size. I am going for lower bf. So what are you wanting from your workouts? Are you wanting to compete? I posted it in the other thread....
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2007/09/19, 07:56 PM
yeah...hmmm. I guess I haven't asked for any stats yet :)- Do you need the extra accountability of reporting your measurements to me? If you do you can send me a set of beginning measurements (chest, waist, hips, biceps, thighs, calves) and your weight and I will start tracking progress. If you know your body comp and want to send me that I will track it also. No probem-o :) I just didn't treat this a as very 'formal' challenge, sorry.
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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2007/09/19, 09:29 PM
georgiagirl- ummm just want to be possibly a size 10 ( in aus sizes) i really want to drive my SIL bonkers.... she hates it every time i lose more weight than her she asked if she could be my gym partner and i was like " ummm..eerrr" i dont want a competeter at my workouts!
i guess my goal is to lose 10 kilos in the three months then go from there.
are most ppl just doing this to get ready for comps?
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2007/09/21, 09:01 AM
No - just everyone is on their own routine, but we wanted to motivate KC to get back to working out with a friendly challenge!
You are welcome to send me your stats and if you want any dietary or workout routines more specific than what I have posted, IM me and we will figure out what you need :)
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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