Monday, January 11, 2010

1 hour Calorie Blaster and Mini full body circuit

If you are anything like me, it's extremely hard for me to stay motivated and not BORED while on a treadmill for over a half an hour. Having something to look at often helps, like a t.v, but in the gym I workout in this is often not an option. For me, I'm an outdoors runner. I will often run outside even in the cold conditions as long as it's around 35 or 40 and above. However, the weather we have been having has been freezing and you still have to make yourself get a good cardio workout in!So, like discussed before, changing up your treadmill workout and making up different routines not only helps to continue to shock your body to achieve results, but it also takes away the Boredem and really helps time fly by faster. Posted below in an one hour treadmill routine. You can alter it to be a half an hour or forty five min as well..what ever you need! It just helps to have some ideas of how to challenge and change things up for yourself. When combining cardio with weight training and resistance training you are usually doing enough if you are doing up to 1/2 hour of cardio..if you are going hard and pushing yourself. If you are at a lower or more steady pace..then a longer cardio time will be needed to burn the amount of calories you would in a 1/2 routine while going hard. A couple times a week I like to challenge myself and do an hour of cardio, BUT at a fairly intense and challenging pace or routine. This is what will really burn a ton of calories. I usually throw in a hard hour of cardio on my off day fro strength training or on a light body weight resistance training day. Today I mixed this hour cardio routine in with a mini full body strengthening routine I made. I ended up doing only up to the 15 rep. round of the mini resistance circuit but if done alone I would shoot for up to 6 rounds. I have posted the both routines below. Remember...be creative! You can always alter any routine to make it shorter, easier, or harder for your needs. Build and mold routines from what you all ready know to keep challenging your body! =) Enjoy.
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ONE HOUR TREADMILL ROUTINE
6 minutes at 4.0.........(too make it more challenging I raised this recovery speed each time early in the routine; then actually went to the 4.0 pace at the end intervals)

2 minutes at 6.8, 0.0 incline....(***remember its best to always have a slight incline due to the natural slope of the machine so I kept mine on 1.5 instead of 0 and for the raise I did 3.5 instead of 2.0)
2 minutes at 6.8, 2.0 incline
2 minutes at 6.8, 0.0 incline

1 minutes at 4.0

2 minutes at 7.3, 0.0 incline
2 minutes at 7.3, 2.0 incline
2 minutes at 7.3, 0.0 incline

1 minute at 4.0

2 minutes at 7.5, 0.0 incline
2 minutes at 7.5, 2.0 incline
2 minutes at 7.5, 0.0 incline

1 minute at 4.0

1 minute at 7.5
1 minute at 7.6
1 minute at 7.7
1 minute at 7.8
1 minute st 7.9
1 minute at 8.0

1 minute at 4.0

2 minutes at 7.5, 0.0 incline
2 minutes at 7.5, 2.0 incline
2 minutes at 7.5, 0.0 incline

1 minutes at 4.0

2 minutes at 7.3, 0.0 incline
2 minutes at 7.3, 2.0 incline
2 minutes at 7.3, 0.0 incline

1 minute at 4.0

2 minutes at 6.8, 0.0 incline
2 minutes at 6.8, 2.0 incline
2 minutes at 6.8, 0.0 incline

1 minutes at 4.0
TOTAL: 60 minutes
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MINI FULL BODY CIRCUIT

21 reps of each exercise
18 reps of each exercise
15 " " " "etc.
12" " " "
9
6
3
THE EXERCISES
1)*Jumping squats taking the butt past the knees and sitting back in the heel; explode up and jump as high as you can using arms for momentum and land back in the low "butt past knees" squat. ( you won't feel this unless you take your time to go fully down into the low squat each time)
2)*Walking lunges with two hand weights of choice. I did tens today to go light.
3)*push ups
4)*Yoga push ups to work triceps and core
5)*ab exercise of choice..I did butterfly to work the entire core.

**So you would do 21 squats, 21 lunges, 21 push ups etc...then repeat doing 18 reps of each exercise, and on down the repetition list.

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