Get It Up, Your Heart Rate That Is: Full Body Experience
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.
