Friday, October 29, 2010

Fitness Friday -Speed Training & ABS

Training hard these days...as 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.

Interval
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!

5 comments:

  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!

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  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.

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  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!

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  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... :)

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  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! :-)

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