Warm up. Get your target zone.
Treadmill at half incline (5/10 or 10/20- whatever it is). 3 miles in zone!
Warm down
Time?
Thursday, September 29, 2011
Wednesday, September 28, 2011
Sunday, September 25, 2011
Cardio Cycle
Let's get that heart going. Warm up on the treadmill to your target zone.
Grab the 15 lb kettlebell and swing till you hear the infraction beep.
Walk on the treadmill 3 minutes.
Grab your big bell and swing till you hear a beep.
walk 3 minutes.
Pushups till beep.
walk.
situps.
walk.
repeat x2 cutting the walks to one minute each.
Warm down.
Thursday, September 22, 2011
Friday's Up bod
Warm up on the treadmill. Get the heart rate into your zone. Get warm.
15#KB right arm press. step left leg forward right arm row. stand back and switch arms. press, step, row.
reps: ladders. 1,2,3,4,5,6.... go until you can't make a press with good form. Start back at 1,2,3... keep going till form breaks and start back at 1. do this for 15 minutes or until you go back to 1 six times.
hit the treadmill and cool down.
post comments on how it went.. how many ladders etc.
15#KB right arm press. step left leg forward right arm row. stand back and switch arms. press, step, row.
reps: ladders. 1,2,3,4,5,6.... go until you can't make a press with good form. Start back at 1,2,3... keep going till form breaks and start back at 1. do this for 15 minutes or until you go back to 1 six times.
hit the treadmill and cool down.
post comments on how it went.. how many ladders etc.
Wednesday, September 21, 2011
Leg Blaster
Sorry for the delay, I was going to try to make a video for you to explain the workout. Soon.
So we're going to warm up for 15 minutes on the treadmill getting to your target hr in 12 or 13 minutes.
Workout: ladders 1,2,3,4,5,6,7,8,9,10 reps of 15lb kettlebell goblet squat and step back lunges.
So it would be one goblet squat (squat holding KB to your chest) put the bell in right hand and step right foot back.
Switch bell to left hand and step left foot back. Then two squats, two right, two left... etc. Don't worry too much about hr infractions but take it slow and work on good form. If your hr is too high rest a minute.
After the main workout hit the treadmill with a very high incline and walk for 5 minutes, lower half for 5 and hit a 1 or 2 level and walk for as long as you can before going back to work or on with your life.
So we're going to warm up for 15 minutes on the treadmill getting to your target hr in 12 or 13 minutes.
Workout: ladders 1,2,3,4,5,6,7,8,9,10 reps of 15lb kettlebell goblet squat and step back lunges.
So it would be one goblet squat (squat holding KB to your chest) put the bell in right hand and step right foot back.
Switch bell to left hand and step left foot back. Then two squats, two right, two left... etc. Don't worry too much about hr infractions but take it slow and work on good form. If your hr is too high rest a minute.
After the main workout hit the treadmill with a very high incline and walk for 5 minutes, lower half for 5 and hit a 1 or 2 level and walk for as long as you can before going back to work or on with your life.
Wednesday, September 14, 2011
aerobic test
Let's get a baseline. We're starting all over again. We need a repeatable measure so do this on a treadmill or track that you can use again. If you're travelling use a treadmill and we'll use the best we can get till you get home to your own treadmill. Set the rise to 1 or so.
work up to your target zone 130-140
5 minute walk
next 5 slowly increase pace to hr @120
next 5 increase pace to hr @ 135
If you're feeling warm get everything set for a one mile test. How fast is your one mile in the target heart rate zone.
Your monitor should be set to beep at 140. If it beeps jump to the sides and walk till you get your rate down a bit to 130 or so. Try not to let it beep, lower is ok. Count your beep infractions, but try to AVOID!
cool down similar to warm up. 15 minutes getting slower until walking last 5. only count your 1 mile time. post time and beep infractions in comments.
work up to your target zone 130-140
5 minute walk
next 5 slowly increase pace to hr @120
next 5 increase pace to hr @ 135
If you're feeling warm get everything set for a one mile test. How fast is your one mile in the target heart rate zone.
Your monitor should be set to beep at 140. If it beeps jump to the sides and walk till you get your rate down a bit to 130 or so. Try not to let it beep, lower is ok. Count your beep infractions, but try to AVOID!
cool down similar to warm up. 15 minutes getting slower until walking last 5. only count your 1 mile time. post time and beep infractions in comments.
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