As I have stated on several previous posts, I am not a proponent of stead-state cardio. It is boring and does not provide the optimal results the general fitness enthusiast looking to get into good physical shape. Jogging, for example, is great for runners. It is specific to their activity and provides measurable results – e.g. I ran 5k in 24 minutes 15 seconds. Even these athletes benefit from variety in their exercise choice and the serious ones take advantage of this fact. I however am not a marathoner. I am saving that for my post-50 years (maybe:)). For me it is HIIT for cardio and a lot of variety within those workouts.
On Tuesday I hit the rower, stairclimber, and jump rope/body movement exercises. Today I went up to the gym track (1 lap = 1/12 mile) and did laps interspersed with body movement and core exercises. My workout partner joined me for this workout because he enjoyed last Thursday’s HIIT workout so much.
Pre-workout warm up was the bike ride to the gym – about 15-20 minutes at a medium pace.
Workout Start Time: 8:00AM
Warm up:
One lap of Lunge Walks
Inchworm Push Ups (while the other person performed the lung walks)
One lap of straight up Sprints
20 Squat Jumps
30 second Plank
One lap of Backward Sprints
10 Roll Ups
30 second Plank
One lap of High Skips
20 Mountain Climbers per leg
30 second Plank
2 minute break for a drink of water and some conversation
One lap of Side Crossovers
Push Up Position Hand and Feet Shuffle
8 Side Bridges per side
One lap of Side Shuffles
T-Up Push Ups
8 Side Bridges per side
One lap of Butt Kickers
10 Plank to Full Arm Extensions
8 Side Bridges per side
2 minute break for a drink of water and some conversation
One lap of Backward Sprints
[I cannot remember what exercise was performed here - UGH!]
30 second Plank
One lap of Backward-Flip-To-Forward Sprints
Around the Clock Body Weight Lunges – one time around clockwise, one time around counter-clockwise
30 second Plank
One lap of straight up Sprints
5 Lunge/Wide Squat Jumps – 1 rep = left leg lunge jump, right leg lunge jump, wide squat jump
30 second Plank
Workout End Time: 8:45AM
Plus some light stretching.
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