1- Sumo Squat
2- Deep forward lunge both legs
3- diagonal lunge across body
4- scissor lunge with jump squat
Treadmill Mix Up
My workout today is going to go like this...
Warm Up
Run on Treadmill at about 6 mph for 5 Minutes
Jump off Treadmill and do 10 Push Ups
Run on Treadmill at about 6 mph for 5 Minutes
Jump off Treadmill and do 20 Lunges (10 on each side)
Run on Treadmill at about 7 mph for 5 Minutes
Jump off Treadmill and do 10 Push ups
Run on Treadmill at about 8 mph for 5 Minutes
Jump off Treadmill and do 20 Lunges (10 on each side)
Sprint on Treadmill (I usually can do about 10 mph) for as long as you can, Up to 1 Minute
Jump off Treadmill and do 10 push ups
Run on Treadmill at about 8 mph for 5 minutes
Jump off Treadmill and do 20 Lunges (10 on each side)
Sprint on Treadmill for as Long As You Can again, up to 1 Minute
Run on Treadmill at about 6 for 5 minutes
COOL DOWN and STRETCH!
If this workout is too advanced for you then still do it, just don't run as fast. If you are a beginner and just need to walk fast, you'll still get the benefits from this workout. If you need more of a challenge, bump up the speed on your runs and add weights to your lunge exercises. Have fun and remember to ALWAYS Warm Up and Cool Down!
I did HIIT (High Intensity Interval Training) this morning for 12 minutes. I'm use to the HIIT by now so I just make up my own depending on what I feel needs worked.
Mine went like this…
50 seconds high knees
10 seconds rest
50 seconds squat thrust with 10 lb weights in each hand (I hold them on top of my shoulders by my ears with my arms bent)
10 second rest
50 seconds push-ups (I got super tired so when I slowed down I was still holding my plank position. Sometimes I go down to girl push-ups when I get tired but I'm trying to only do boy push-ups)
10 seconds rest
50 seconds mountain climber twist (get in regular mountain climber position but when you bring your knees up, bring knee up to opposite shoulder so you're working more of your obliques)
10 seconds rest
I repeated this 2 more times.
12 Minute Workout
20 seconds Pushups
10 seconds Rest
20 seconds Mountain Climbers
10 seconds Rest
20 seconds High Knees
10 seconds Rest
20 seconds Jumping Jacks
10 seconds Rest
20 seconds Pushups
10 seconds Rest
20 seconds Mountain Climbers
10 seconds Rest
20 seconds High Knees
10 seconds Rest
20 seconds Jumping Jacks
10 seconds Rest
Now repeat 3 more times and you're DONE!
TUESDAY, OCTOBER 11, 2011
Killer Workout!
If you're looking for a killer, fat burning workout then you should give this one a try!
It only takes 30 min. If you're a beginner then I would start by doing only about 5-10 minutes of this. You will definitely see results! If you're an intermediate like myself, then 30 minutes is plenty to get you sweating and out of breath!
1- Start on the treadmill at a low walking speed. Walk at this speed for about 5 minutes to warm up. You should ALWAYS warm up before EVERY workout!
2- Increase the speed on your treadmill until you're at a good jog. Do this for 2 min.
3- Increase the speed on your treadmill until you're at a good sprint. Do this for 2 min. (make sure you're truly pushing yourself! You should be out of breath at the end of the 2 min.)
4- Decrease the speed on your treadmill until you're back at your jogging pace. Jog at this speed for 2 min.
5- Repeat steps 2-4 until you've reached 30 min. (you're 30 minutes should begin at step 2.)
6- Walk for 5 minutes as your cool down.
7- Stretch and drink some water. :)
Good luck! Tell me what you think after you've tried this! :)
Make it a great day! :)
