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Posted by: | Posted on: December 11, 2013

12 Days of Fitness Holiday Challenge- Day 11

We have arrived at day number ELEVEN in our 12 days of fitness journey. Congratulations!

Number 11

If you’ve been participating through the past 10 days I know you are feeling good, have a rather consistent habit of making sure your getting good food into your body, and of course you’ve been getting at least 30 minutes of some form of exercise per day.

Funny coincidence that these are exactly the kind of things you need to incorporate into your lives to stay healthy and fit? Nope, just an opportunity to show you that you ARE capable of doing it, and you CAN do it 🙂 Keep on keeping on!

Today’s workout challenge…

INTERVAL CARDIO TRAINING (approximately 20 min):

cardio

*Warm-up with 7 min of lower intensity activity

*Perform 8-10 intervals of higher intensity work for 30-45 seconds per interval

*Rest 15-20 seconds between intervals (take longer if you need it)

*Cool-down for 5 minutes

NOTE: you can perform these intervals on your cardio training equipment or add them into running, walking, cycling or swimming. Below is a sample video that you can use if you want to add in some simple, sport conditioning type drills. Just click on the link.

12 Days of Fitness Challenge- Cardio Intervals

FULL BODY MUSCLE CONDITIONING CIRCUIT:

*Choose 8-10 exercises that work all major movement patterns and muscle groups

*Perform each exercise 30 seconds using a weight and/or body position that challenges the patterns of movement

*Rest 15 seconds between exercises

*Rest 60 seconds at end of circuit, repeat 2-3 more times.

STRETCH/FLEXIBILITY:

*All major muscles groups- especially those used in your exercise session

*Hold each stretch 30-60 seconds and repeat on both sides

*Breath deep, relax and enjoy the opportunity to unwind

Be good to yourself today! Enjoy your activities, drink your water, and eat good food.

Happy day 11,

Amy

 

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Posted by: | Posted on: December 4, 2013

12 Days of Fitness Challenge- Day 4

Happy Wednesday! We are officially 1/4 of the way through the 12 Days of Fitness Challenge 🙂

number 4

If you’ve been following along with ALL the challenge and taking better care of your nutritional needs you should be noticing more energy and enthusiasm for your workouts and day to day activities. If your muscles are fed and hydrated they perform optimally!!

Remember you can always jump on to the Diet Grader website and get an idea as to how you ARE eating vs. how you THINK you are eating. It is a very educational tool that will help you set proper calorie ranges and keep you informed on your nutritional quality, too.

Give it a shot by clicking <<<<<HERE>>>>>>

Your Workout Goals for Today..

INTERVAL CARDIO TRAINING (approximately 20 min):

cardio

*Warm-up with 7 min of lower intensity activity

*Perform 8-10 intervals of higher intensity work for 30-45 seconds per interval

*Rest 15-20 seconds between intervals (take longer if you need it)

*Cool-down for 5 minutes

NOTE: you can perform these intervals on your cardio training equipment or add them into running, walking, cycling or swimming. Below is a sample video that you can use if you want to add in some simple, sport conditioning type drills. Just click on the link.

12 Days of Fitness Challenge- Cardio Intervals

FULL BODY MUSCLE CONDITIONING CIRCUIT:

ballbridgechestpress*Choose 8-10 exercises that work all major movement patterns and muscle groups

*Perform each exercise 30 seconds using a weight and/or body position that challenges the patterns of movement

*Rest 15 seconds between exercises

*Rest 60 seconds at end of circuit, repeat 2-3 more times.

STRETCH/FLEXIBILITY:

*This just goes without saying..

twistyoga*Hold each position to mild tension for 45-60 seconds

*Breath deep, feel relaxed and think about what a fabulous job you just did with your workouts!!

Keep up the challenge everyone!! Stay fit during the holidays, stay happy, stay healthy!

See you in the studio or elsewhere soon,

Amy

 

 

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