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2004/03/02, 02:26 PM
I save these whenever I come across them in mags - thought some people might like new ideas...
"Killer Lower-bosy cardio Routine" 45 minute routine
This one is a little advanced - substitute walking for running if your fitness level isn't that high yet and don't go a full mile each recovery, try 1 minute intervals and 1/2 mile recovery periods when you start out.
Running and stairclimbing (treadmill and stairmaster or track and bleachers/steep hill)
Warm-up - jog or speed walk twice around the track (about 1/2 mile on treadmill), gradually increasing your pace until you're starting to sweat and your heart rate is elevated but you're not out of breath.
Interval (2 minutes) - run up and jog down the bleachers, a long set of stairs or a relatively steep hill. Keep knees high and abs tight. Pump arms at your sides.
Recovery - jog slowly or walk briskly four times around the track 9one mile on traedmill).
Interval (2 minutes) - run up and jog down bleachers.
Recovery - jog slowly or walk briskly 4 times around the track(1 mile).
Interval (2 minutes) run up and jog down bleachers.
Recovery jog or walk 1 mile
Cooldown - run another mile around the track, gradually slowing your pace on the last lap to lower your heart rate.
I will keep adding these as I come across them!
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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2004/03/05, 01:34 PM
Here is another:)
Jog or run 3-5 minutes to warm up. Gradually increase speed over next 10-12 minutes until you're working at about 70% of your max HR
3minute interval on stairs or step or stairmaster
3 minutes jumping rope
3 minutes stairs again
3 minutes jumping rope
3 minutes stairs
3 minutes jump rope
5 minutes sprinting (4 100 yard dashes)or running on treadmill
3 minute cool-down Jogging slowly, to walking.
Don't foget to stretch!
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2004/03/05, 01:41 PM
Kickboxing Jam
0-10 minutes warm up, marching inplace to running in place, moving stretches
10-16 jump rope, run in place with punches and do jumping jacks (this is the cardio combo)
16-17 do as many push-ups as you can
17-19 standing squats with tubing under feet (holding ends in hands)
19-25 cardio combo
25-26 alternating rear lunges
26-28 alternate jab punches
28-34 cardio combo
34-35 dips off bench or chair
35-37 alternating front kicks
37-43 cardio combo
43-44 hop in place while punching overhead
44-46 biceps curls in deep plie with tube under feet
46-51 cardio combo
51-52 Alternate walking front kicks/lunges
52-55 side kicks (one minute, 30 seconds per leg)
55-56 crunches
56-60 march in place, cool down and stretch
Have fun! kickboxing is fun cardio!!!!:angry:
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2004/03/05, 02:49 PM
I am worn out just reading these. Excellent info
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2004/03/06, 08:54 AM
Yeah I blew my knee out on post two but this is an admirable regimen--a great quest not for the faint of heart!
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--There are no versions of the truth.--
Jeff Goldblum, Jurassic Park II
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