The other night I felt the need to get my heart rate up and to sweat. I really enjoy a good circuit workout, but I thought I would start by spending some cardio time on the trusty old Precor elliptical (set a fixed 20 degree incline) and follow up with strength training circuit. It was great and I slept well last night! For the cardio section, when it says "recover" move at a pace similar to a jog. Here’s what I came up with:
| Time | Level | Speed | 0:00–5:00 | 6 | 130-140 |
| 5:00-6:00 | 7 | 0:10 sprint, :20 run – repeat |
| 6:00-7:00 | 7 | recover |
| 7:00-8:00 | 8 | 0:10 sprint, 0:20 run – repeat |
| 8:00-9:00 | 8 | recover |
| 9:00-10:00 | 9 | sprint |
| 10:00-11:30 | 9 | recover |
| 11:30-12:30 | 10 | sprint |
| 12:30-14:00 | 10 | recover |
| 14:00-15:00 | 11 | sprint |
| 15:00-16:00 | 10 | recover |
| 16:00-18:00 | 9 | recover |
| 18:00-19:00 | 9 | steady pace |
| 19:00-20:00 | 8 | forward no hands |
| 20:00-22:00 | 8 | backwards |
To see the second half of the workout, just read more
| Exercise | Time/Reps | Weight |
| Step Up | 1 minute | 12" step |
| Alternating Forward Lunges | 8x sets | 5 to 10 lbs |
| Single Leg Bicep Curls | 8x each leg | 5 to 10 lbs |
| Wide Squat with Overhead Press | 10x | 10 to 20 lbs |
| Bent Over Rows | 15x | 5 to 10 lbs |
| Squat with Side Arm Raise | 10x | 5 to 10 lbs |
| Alternating Backward Lunges | 10 sets | 5 to 10 lbs |
| Exercise | Time/Reps | |
| Core Work | Elbow Plank into Downward Dog | Hold each 30 seconds, 3 sets |
| Ab Work | Crunches | 25 reps |
| Pulsing Crunches | 25 pules at top of crunch | |
| Bicycle Crunches | 25 rep ( a rep being both sides) | |
| Boat Pose | hold :30, 3 times | |
| Stretch | Hamstrings Quads Inner thighs Glutes Chest Back |
Hold each stretch for 15 to 30 seconds, 2 times |
Try it and tell me what you think. Click here for a printer friendly version.
Time to Spa
Armani Jeans
La Redoute
i love doing cardio and making sure that my heart rate is up. what i typically do is use one machine for 15-20 minutes to get my rate up and then switch to another cardio machine to maintain or lower it a little for 15-20 minutes and then rotate to a 3rd to keep it up for the 'fat burning' effects. it's somewhat of a circuit training but on cardio instead of calisthenics
1this looks like agood workout, I'll try it out!
2full body experience!
haha i'll try it and discuss it with my gym
instructor
that's why i love browsing fit's ecercise articles
3Post New Comment
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