Cardio:
30 Minutes on the Elliptical Machine
5 Min Warmup to bring heart rate up and warm the muscles
20 Min Interval Training
30 Sec pumping as fast as I could go to get heart rate up to Hi Intensity (140 bpm or higher for me)
1-1/2 Min slowing down to bring heart rate to low intensity (120 bpm for me)
I did this for about 10 mins or so. Then I changed my strategy to...
5 Min at Level 11 or 12 (increase heart rate to Hi Intensity)
5 Min at Level 6 or 7 (decrease heart rate to Low Intensity) until the 20 minutes was up.
5 Min Cool Down (I went into Reverse Mode for a little variety)
Strength Training:
"No Excuses Workout": (I do this workout when I am short on time. It works all of the major muscle groups and gives me a full body workout. Look for it soon under "Exercise How To.)
1 Set of 15 Squats using an exercise ball against the wall. Also did 3 sets of Isometric Squats at 20 sec each (Leaned up against the wall in a "chair" position with legs at a 90 degree angle. Held that position for 20 sec)
1 Set of 15 Tush Pushes; on the 15th one, kept pelvis elevated and pulsed for a count of 10.
1 Set of 15 Push Ups
1 Set of 15 Lunges
1 Set of 15 Superman Flys
1 Set of 15 Crunches
Stretching:
Took 10-15 minutes to stretch each muscle group worked (quads, hamstrings, calves, abs, back, arms, etc.) Be sure to hold each stretch for 20-30 seconds. Don't rush it!
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