Category Archives: Cardio

8 Minutes To Sexy Legs (times 22)

de·stroy

verb \di-ˈstrȯi, dē-\

: to ruin the structure, organic existence, or condition of <destroyed the files>; also : to ruin as if by tearing to shreds <her muscles were destroyed>

My friend was going to try out 24hour fitness with me today (leg day). She is a new runner as of Spring 2010, so cross-training had not yet made it in to her routine.  That being said, I thought I would get my workout started before she got there. She had trouble finding the gym so she was an hour late.  That means I had been there for 1.75 hours already.  By the time I left I had been at the gym for just under 3 hours.

This is what I did.

10 min warm up – elliptical
stretch

4s 20R Seated leg press
4S 20R Seated hamstring curls
4S 12R Leg extension
4S 20R Romanian deadlifts
4s 20R Leg press

3S Super set:
20R one leg bridge on bench
20R hip extension (10/10 right left)

100 crunches

4S Super set:
20R Adductor 70#
30R Jump squats

10 min treadmill 6% incline

3S Super set:
30 sec lunges, quick pace
15 sec jump squats

Treadmill:
30 seconds 3.5 @ 6%
30 seconds 6.0 @ 6%
30 seconds 3.5 @ 6%
30 seconds 6.5 @ 4.5%
30 seconds 3.5 @ 4.5%
30 seconds 7.0 @ 4.5%
Bike:
30 seconds @ level 7
1 minute @ level 7, keeping RPM above 100
30 seconds @ level 9
1 minute @ level 9, keeping RPM above 100
30 seconds @ level 11
1 minute @ level 11, keeping RPM above 100
30 seconds @ level 13
1 minute @ level 13, keeping RPM above 100

2S 50R crunches
5:16:00 plank hold
Stretch

50R swiss ball crunch
30R Swiss ball ham curls
Stretch

I kept my pace pretty high with very little rests (walking to the next exercise was my rest), so I accomplished a lot and was very exhausted by the end. (obviously)

[Competition Training: 74 Days in / 22 weeks out]

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Killer Cardio: Treadmill Fun

Instructions:  This program is done on the treadmill.  Do a 5 minute warm up at a 0% grade at 3.5 speed.  Raise the ramp to a 12% grade and at a 3.0 speed for 7 minutes taking long exaggerated strides.  At the end of 7 minutes take the ramp to an 8% grade and jog at a speed of 5.5 for 7 minutes.  At the end of 7 minutes take the ramp down to a 0% grade and the speed up to 7.5.  Do a brisk run for 1 minute then jump off and do a set of pop squats for 30 seconds.  At the end of 30 seconds go back to your brisk run for another minute.  (take the additional 30 seconds to get back on the treadmill)  Repeat this cycle for 10 minutes.  At the end of the 10 minutes walk for 5 minutes at a speed of 3.3.

CYCLE

MINUTES SPEED GRADE
0:00 – 5:00 3.5 0%
5:00 – 12:00 3.0 12%
12:00 – 19:00 5.5 8%
19:00 – 20:00 7.5 0%
20:00 – 20:30 POP SQUATS
21:00 – 22:00 7.5 0%
22:00 – 22:30 POP SQUATS
23:00 – 24:00 7.5 0%
24:00 – 24:30 POP SQUATS
25:00 – 26:00 7.5 0%
26:00 – 26:30 POP SQUATS
27:00 – 28:00 7.5 0%
28:00 – 28:30 POP SQUATS
29:00 – 30:00 7.5 0%
30:00 – 35:00 3.3 0%

by susan groshek with fitwithsusan.com


My First Time

I LOVE SPORTS! The higher the propensity for disaster, the better! Let me tell ya, mountain biking was nothing short of exhilarating fun! It was my first time out on my new mountain bike AND my very first time actually off-roading. I had the time of my life running into a tree (which saved me from falling down a 5 ft trench), plummeting into a creek, nearly knocking 4 [very, very friendly and understanding] bikers off the trail, and trying to keep up with my kid sister, who is the dare-devil herself. I was a clueless newb trying to stay alive. Now THAT’S sports. Needless to say…I’M HOOKED!!

We road a trail at Rowlett Creek.  Apparently on Wednesdays [at 6:00?] there is a guy who teaches beginner off-roading. DEFinitely check out this trail!

mountain biking for fitness

Me. Pre-doomsday


Couch to 5k: Week 8

Summer has certainly kicked in full speed – Be sure to drink lots of water before and after! If you have noticed your knees are feeling a little achy, start icing them for 15-20 minutes post-run.

Now is not the time to slack on your diet, be sure you continue to balance your meals and get regular good-night’s sleep – your body depends on consistency in order to operate at optimal capacity.

<<Go to previous week
<<Get Started – Week 1

Week Workout 1 Workout 2 Workout 3
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

I am using this C25k schedule for my injury recovery.


Couch to 5k: Week 7

How is everyone doing?! This is fun, isn’t it?! =)

<<Go to previous week
<<Get Started – Week 1

Week Workout 1 Workout 2 Workout 3
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

I am using this C25k schedule for my injury recovery.


Couch to 5k: Week 6 ARE WE RUNNING YET =)

WOOOOOO!

<<Go to previous week
<<Get Started – Week 1

Week Workout 1 Workout 2 Workout 3
6 Brisk five-minute warmup walk, then:

* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 3/4 mile (or 8 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

* Jog 1 mile (or 10 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1 mile (or 10 minutes)

Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

I am using this C25k schedule for my injury recovery.


Couch to 5k: Week 5 HALF WAY THERE!!!!!!

HALF WAY THERE!!!!!!motivated woman running

Wow, I am DIGgin’ this schedule.  We are half way there! Stay motivated everyone!!! Let’s rock this!

<<Go to previous week
<<Go to Week One

Week Workout 1 Workout 2 Workout 3
5 Brisk five-minute warmup walk, then:* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:* Jog 3/4 mile (or 8 minutes)
* Walk 1/2 mile (or 5 minutes)
* Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

I am using this C25k schedule for my injury recovery.


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