Friday, October 29, 2010

Fitness Friday -Speed Training & ABS

Training hard these I'm sure you all are :)

I've increased to lifting weights 6 days a week and 45 minutes of cardio per day. Caloric consumption is 2062 cals. I weighed in at 123.5 last night which was fine as we want to stay between 125-130 prior to the diet down phase. Body fat was down .5% so we're watching that to ensure I do not get lean now..instead of during the diet down phase.

When on earth do I do all this AND work 25 hours a week, and run the house with 3 kids? You'd be amazed at what you can do with proper planning and communication. I'm at the gym at 5:30 am for weights and I run during the morning nap. I work during the afternoon nap and in the evening.

I have to keep the treadmill interesting or I'll get bored. So this week I'm giving you all some speed training - as usual you can speed it up or slow it down to tailor to your level of fitness, below is simply a guideline.

Warm up 5 minutes - walk/slow jog at 3.5 MPH, at a 7% incline.
One mile Run at 6.0 MPH.
Rest Set Slow it down to 5.0 MPH and run for 3 minutes.
Work Set Speed up to 6.8 MPH for 30 seconds.
Rest Set Go back to 5.0 MPH for 3 minutes.
Rest/Work Sets Keep repeating the 3 minute/30 seconds intervals until the clock reaches 25 minutes.
One mile Run at 6.0 MPH for another mile.
Cool down Slowly jog or walk for 5 minutes at 3.5 MPH at a slight incline (5% to 7%).

When you're done I want you to do 3 sets of the following:
10 crunches, rest 10 seconds
9 crunches, rest 9 sec
8 crunches, rest 8 sec
7 crunches, rest 7 sec
6 crunches, rest 6 sec
you get the idea...all the way to 1 crunch...

If this does not BURN you are doing the crunches wrong, really focus on belly button in, nice and slow crunch, give a little extra squeeze at the top!

New on my IPOD this week:
  • Chori Chori - Aneela (it's a song from Zumba...remember the old "informer" song by snow?
  • Stereo Love - Mia Martina
  • Michael Buble -Hollywood
Happy Halloween!


  1. Being busier probably does help you because you need that strict schedule. Of course, this is all conjecture on my part!

    You go girl - all getting up that early!

  2. I was wondering when you fit it all in ;) You are an all-star! I'll be thinking of you when we are both working out at 5:30 a.m.!

    Those Zumba songs are great! I totally remember "Informer" by Snow.

  3. You rock! You know me, no 5am for me except for very special circumstances :)

    Love the abs workout - never tried that before! thanks for sharing!

  4. Did this workout this am and loved it! Look forward to seeing your Friday workouts to try out each week.

    Any good food tips to share with us... :)

  5. I love these posts - PLEASE don't ever stop doing them!

    I'm starting to get bored with my walking.. It's hard staying motivated! I need to buckle down and keep on the wagon so I can run like you! :-)