My new training plan! Since I switched gyms, I’m taking advantage of all the awesome classes they have :) Yellow is cardio, pink is strength. I’m also trying to eat more animal protein, it’s been filling me up more and giving me more energy. I’m going to stick to this plan during the week and give myself a little more freedom to hike, bike or take other classes on the weekend. What does your fitness plan look like?
My company is looking for Fitness Ambassadors!
And naturally, the first place I post about it is here because I know no one is as passionate about fitness & nutrition as FITBLRS!! So click on the badge below, read about our program and email me if you’re interested :)
WOD 5-17-12 (I’ll stop posting these soon, I promise)
Followed this with a huge salad with apples, toasted almonds and grilled chicken…MMMMMM!
P.S. I will stop posting just my workouts - life has been crazy these days and I haven’t had time to write a decent post. But the least I can do is make sure I’m tracking my workouts! I’ll post something good soon :)
Cardio Intervals & Abs Day
Tracked a workout for 368 pts
- Cycling (stationary):
- 0:35:00 || 7.2 mi (+140 pts)
- Intervals - 1:00 at level 15, 1:30 at level 6 Max heart rate 190 255 kCal burned
- Pulse Up - Legs Straight:
- 30 reps (+15 pts)
- 30 reps (+15 pts)
- I did something I learned in my kickboxing class - legs straight, reach your left arm up to your right foot and touch. Repeat on the opposite side.
- Bicycle (abs):
- 30 reps (+15 pts)
- 30 reps (+15 pts)
- Crunch:
- 30 reps (+19 pts)
- 30 reps (+19 pts)
- Jack Knife Sit-Up:
- 15 reps (+15 pts)
- 15 reps (+15 pts)
- I actually did what I call “Starfish”. Lie on your back with your arms straight out of your sides. Spread your legs about 45 degrees. Now lift your right leg, foot flexed while you bring your left arm and shoulder off the ground to touch. Repeat on the opposite side.
- Reverse Crunch:
- 30 reps (+50 pts)
- 30 reps (+50 pts)
How to Use Cardio Machines at the Gym - Fitness Magazine
These are all very good pointers - for the full article, click here: How to Make the Most of the Weight Machines at Your Gym
Also check out Cardio Intervals to use with these machines :)
Stationary bike: Set the seat so that it is at hip height when you’re standing next to the bike and cycle with a tall posture “as if you’re balancing a book on your head,” Browning says. Aim to maintain a minimum speed of 85 revolutions per minute for a solid workout, and don’t point your toes when pedaling. “It works more of the quads instead of the butt and hamstrings.”
Elliptical trainer: “Pretend you’re running,” Browning says, using mostly leg power and grasping the handles occasionally. Warm up to a pace that feels brisk (a 5 or 6 on an intensity scale of 1 to 10), and add resistance when you’re cruising along.
Stairclimber: To really work your lower body, only lightly touch or let go of the handles and press through your heels. “Stretch your quads and calves afterward,” Browning says.
Treadmill: Run in the middle of the tread. “Being too close to the dashboard doesn’t allow you to run in your normal gait,” Browning says. Set the incline to 1 percent to replicate the feel of running outdoors.
Originally published in FITNESS magazine, February 2011.
Source: fitnessmagazine.com
