Monday, March 19, 2012

Circuit/Interval Workout for March

Equipment: Dumbbells, Bosu, Swiss ball, treadmill
Time: :55 minutes not including transitions 

How it works: Each "card" lasts 5 minutes. You alternate between being on the treadmill and being "on the floor".  I call them cards, because I actually printed mine out, glued them to card stock and laminated them.  Nerd City!



Start with "1. Core". Next do "A: Warm Up", then "2. Quad Push", and continue like this until you get through the final set of abs.

How to read the cards:

I think the strength training cards are pretty self explanatory.  Let me know if not. There are links to images/videos of the exercise being performed.

For the Running Cards: 
IN: Incline
A: This is for those aiming for a moderate speed
B: This is faster
A Note about speed: The speeds are just guidelines.  You may find you have to -2 or + 3 - or whatever.  
If you do the A speed, you should get about .5 mile on most of the runs. B should be closer to .6. 
e: time elapsed for that segment.

Example: For the Warm Up Card: You chose speed A. Start the treadmill at at .5 inclide and a speed of 5.5. You stay here for a minute.  At 1:00, increase the incline to 1 and maintain the speed. Do this for 60 seconds. At the 2 minute mark, keep the incline the same and increase speed to 6.5.  Maintain this for 60 seconds.

Get it?

Hope you give it a try.  I'll let you know how K and I do with this Tuesday.

By the way, I was able to just open this page on my iphone and do the workout from the phone. Very cool.



1: Core
60 sec
30 x
30 x
leg V, hands through V*
Repeat until 5 minutes is up.

*can't find a pic of this- sorry.


A: Warm Up
Time
IN
A
B
e
Start
0.5
5.5
6.5
60
1:00
1
5.5
6.5
60
2:00
1
6.5
7.5
60
3:00
0
7
8
30
3:30
1
7
8
30
4:00
0.5
7.5
9
30
4:30
0
6
7
20
4:50
0
3
3
10
5:00
Stop

2: Quad & Push
20x4
side lunge on bosu
12x 3
 chest press on ball


Strength Training Note: You can do all the lunges first then go do all of the chest presses, or you can do the chest press in between the lunges.  I prefer to alternate so that my heart rate stays up a little higher.  If you finish all of this and have time left, try to get in another set of whichever you prefer. 

B: Endurance
Time
IN
A
B
e
Start
2
6.5
7.5
60
1:00
2
7
8
60
2:00
1
7.5
8.5
60
3:00
1
8
9
30
3:30
2
7.5
8.5
30
4:00
1
6
7
30
4:30
0
3
3
30
5:00
Stop
  
3: Glute, Ham and Pull
15 x 4
16x2



C: Sprint
Time
IN
A
B
e
Start
0
6
7
30
0:30
0
9
10.5
45
1:15
0
4
4
45
2:00
0
9
10.5
45
2:45
0
4
4
45
3:30
0
9.3
9.3
30
4:00
0
6
7
45
4:45
0
3
3
15

4: Quad & Push
20x 2
8 x 3
12 x 2
more sumo if time


D: Incline
Time
IN
A
B
e
Start
6
6.5
7.5
45
0:45
8
5.5
6.5
30
1:15
10
5.0
5.5
45
2:00
8
5.5
6.5
60
3:00
0
7.5
8.5
30
3:30
4
7
8
30
4:00
6
7
8
30
4:30
8
6
7
20
4:50
0
3
3
10
5:00
Stop

5: Glute, Ham and Pull
15 x 3
8x3 (HEAVY)




E: Combo
Time
IN
A
B
e
Start
4
5
7
60
1:00
4
6
8
60
2:00
4
7
9
60
3:00
0
8
10
30
3:30
4
6
8
30
4:00
4
7
9
30
4:30
4
4
4
30

6. Core
30
30
30
Repeat until 5 minutes is up.

2 comments:

  1. Thanks for putting this workout together!

    ReplyDelete
  2. Thanks- now we just have to DO it!

    ReplyDelete