Do this routine on the treadmill or elliptical, or walk or run outside.
Try 35 minutes of longer bursts.
5 minutes: Warm up at an easy RPE 4 pace.
2 minutes: Go at a moderate RPE 5 pace.
3 minutes: Pick it up to a brisk RPE 7 pace.
2 minutes: Back to RPE 5.
4 minutes: Speed up to RPE 7.
2 minutes: RPE 5
5 minutes: RPE 7
2 minutes: RPE 5
6 minutes: RPE 7
4 minutes: Cool down at an easy RPE 4.
Calories burned: 153 (walk) to 373 (run)
Thursday, 20 May 2010
Monday, 10 May 2010
Total body toning routine 4 week plan
Squat with Leg Lift
Targets: Butt and legs
Stand about 3 feet behind a chair with feet slightly wider than shoulder-width apart, toes pointing forward, arms by sides.
Lower into a squat as you bend forward from hips and reach arms to lightly hold seat back in front of you so that your back and arms are parallel to floor. (Keep shoulders down so that blades kiss in back and knees behind toes; squat no lower than 90 degrees.)
Shoulder Rotation
Target: Shoulders
Stand with feet hip-width apart and raise straight arms directly out to sides slightly below shoulder level, palms facing up and fingers spread apart.
Keeping arms stretched out to sides and without twisting wrists, rotate arms forward at shoulder joint until palms face behind you. Really reach outward with fingertips throughout move and keep shoulders down.
Rotate arms back to start position to complete 1 rep.
30reps
Iron Jumping Jack
Targets: Shoulders, abs, and legs
Stand with feet together, holding a 2-pound dumbbell in each hand, elbows bent so that weights are in front of shoulders, palms facing each other.
Jump feet out to sides, landing with feet wide, as you press dumbbells overhead to form a V-shape with arms.
Lower weights to shoulders as you jump feet together.
Do 30 reps.
Scissor Crunch
Targets: Abs and obliques
Lie faceup on floor, legs extended with toes pointed, right leg crossed over left at ankles.
Place hands lightly behind head, elbows bent out to sides, and pull in abs as you crunch up.
Do 10 reps. Switch legs (cross left leg over right) and repeat.
Plank Reach
Targets: Back, abs, and obliques
Start on floor in plank position, balancing on forearms and toes, forming a straight line from head to heels.
Lift right arm off floor and extend it forward at shoulder height as you lift left leg behind you so that it's parallel to floor, toes pointed. Hold for 10 counts, then lower to return to plank. (MAKE IT EASIER: Raise right arm, hold for 10 counts, lower. Raise left leg, hold for 10 counts, lower.)
Switch sides and repeat to complete 1 rep. Do 10 reps.
Targets: Butt and legs
Stand about 3 feet behind a chair with feet slightly wider than shoulder-width apart, toes pointing forward, arms by sides.
Lower into a squat as you bend forward from hips and reach arms to lightly hold seat back in front of you so that your back and arms are parallel to floor. (Keep shoulders down so that blades kiss in back and knees behind toes; squat no lower than 90 degrees.)
Shoulder Rotation
Target: Shoulders
Stand with feet hip-width apart and raise straight arms directly out to sides slightly below shoulder level, palms facing up and fingers spread apart.
Keeping arms stretched out to sides and without twisting wrists, rotate arms forward at shoulder joint until palms face behind you. Really reach outward with fingertips throughout move and keep shoulders down.
Rotate arms back to start position to complete 1 rep.
30reps
Iron Jumping Jack
Targets: Shoulders, abs, and legs
Stand with feet together, holding a 2-pound dumbbell in each hand, elbows bent so that weights are in front of shoulders, palms facing each other.
Jump feet out to sides, landing with feet wide, as you press dumbbells overhead to form a V-shape with arms.
Lower weights to shoulders as you jump feet together.
Do 30 reps.
Scissor Crunch
Targets: Abs and obliques
Lie faceup on floor, legs extended with toes pointed, right leg crossed over left at ankles.
Place hands lightly behind head, elbows bent out to sides, and pull in abs as you crunch up.
Do 10 reps. Switch legs (cross left leg over right) and repeat.
Plank Reach
Targets: Back, abs, and obliques
Start on floor in plank position, balancing on forearms and toes, forming a straight line from head to heels.
Lift right arm off floor and extend it forward at shoulder height as you lift left leg behind you so that it's parallel to floor, toes pointed. Hold for 10 counts, then lower to return to plank. (MAKE IT EASIER: Raise right arm, hold for 10 counts, lower. Raise left leg, hold for 10 counts, lower.)
Switch sides and repeat to complete 1 rep. Do 10 reps.
Thursday, 29 April 2010
Creating Tonned Arms...my ways of making it possible
Here's my formula for creating tonned arms
1. Antagonist Workouts - Antagonist training refers to working opposing muscle groups in the same workout. There are many methods to manipulate a workout, but I've had great success performing a biceps exercise, immediately followed by a triceps exercise. For example, if you're performing three sets of dumbbell curls and three sets of triceps dumbbell extensions, you would perform the curl movement, and after completing the goal reps, immediately go to the triceps exercise. Wait a bit and then continue the cycle (biceps exercise followed by triceps). This allows you to use more weight poundage because the opposing muscle group gets a bit of a "rest" as you work the other muscle. This is my all-time favorite way to work arms, and I've had my best success with clients using this method.
2. Time Between Sets - I've found that arms respond quite well with a 45-to 60-second rest between sets. Using our antagonist workout example: in point #1 - After performing the biceps curl and triceps extension, one would wait no more then 45 seconds and then repeat the cycle. People tend to wait longer, or they repeat a set too soon. There has to be some time allotted for recovery, but not so much that you begin to get stale. This allows you to do more work in less time and pumps blood volume into the arm.
3. The Tweak - This special move is for the biceps muscles, not the triceps (back of the arm). The tweak refers to a simple move that will provide great results. For example, when performing a biceps curl with a dumbbell, most people will curl the weight up towards the upper arm and then return to the starting position and repeat. The fact is, they missed a critical move. When curling the dumbbell to the upper arm, you should turn the 'pinky' finger and wrist in the direction outside of the shoulder area as you approach the top part of the movement. This slight tweak provides a perfect biceps contraction and you'll definitely feel and see results from it. The entire movement - Curl -and-tweak is one movement, so don't separate them.
4. Specialization Days - Although I did make the initial comment that one should always strive for a symmetrical appearance, I also believe that using a specialized approach for specific periods provides great value. For example, for a four- to six -week period, add three to four additional sets for your biceps and your triceps in one of your weekly sessions. Don't try this in every workout because you'll simply over work them. Just one day per week, try adding volume (more sets). This will force your arms to adapt to an increase in overload. If you have time, you can even just add an additional workout day and make it just an arm workout session (no other muscle groups) for four to six weeks.
5. Lower Body Fat - You won't get great- looking arms with elevated body fat levels. Sometimes some of my new female clients tell me that they hate the flab on the back of their arms and want to know what exercises will make the arms sleek. It doesn't quite work like that. As you perform your arm exercises and as you reduce body fat through a slight calorie reduction with added cardiovascular exercise, - you'll see your arms develop the way you want them to. The muscles will develop slightly from your workouts, and your reduced body fat will then create sleek muscles.
1. Antagonist Workouts - Antagonist training refers to working opposing muscle groups in the same workout. There are many methods to manipulate a workout, but I've had great success performing a biceps exercise, immediately followed by a triceps exercise. For example, if you're performing three sets of dumbbell curls and three sets of triceps dumbbell extensions, you would perform the curl movement, and after completing the goal reps, immediately go to the triceps exercise. Wait a bit and then continue the cycle (biceps exercise followed by triceps). This allows you to use more weight poundage because the opposing muscle group gets a bit of a "rest" as you work the other muscle. This is my all-time favorite way to work arms, and I've had my best success with clients using this method.
2. Time Between Sets - I've found that arms respond quite well with a 45-to 60-second rest between sets. Using our antagonist workout example: in point #1 - After performing the biceps curl and triceps extension, one would wait no more then 45 seconds and then repeat the cycle. People tend to wait longer, or they repeat a set too soon. There has to be some time allotted for recovery, but not so much that you begin to get stale. This allows you to do more work in less time and pumps blood volume into the arm.
3. The Tweak - This special move is for the biceps muscles, not the triceps (back of the arm). The tweak refers to a simple move that will provide great results. For example, when performing a biceps curl with a dumbbell, most people will curl the weight up towards the upper arm and then return to the starting position and repeat. The fact is, they missed a critical move. When curling the dumbbell to the upper arm, you should turn the 'pinky' finger and wrist in the direction outside of the shoulder area as you approach the top part of the movement. This slight tweak provides a perfect biceps contraction and you'll definitely feel and see results from it. The entire movement - Curl -and-tweak is one movement, so don't separate them.
4. Specialization Days - Although I did make the initial comment that one should always strive for a symmetrical appearance, I also believe that using a specialized approach for specific periods provides great value. For example, for a four- to six -week period, add three to four additional sets for your biceps and your triceps in one of your weekly sessions. Don't try this in every workout because you'll simply over work them. Just one day per week, try adding volume (more sets). This will force your arms to adapt to an increase in overload. If you have time, you can even just add an additional workout day and make it just an arm workout session (no other muscle groups) for four to six weeks.
5. Lower Body Fat - You won't get great- looking arms with elevated body fat levels. Sometimes some of my new female clients tell me that they hate the flab on the back of their arms and want to know what exercises will make the arms sleek. It doesn't quite work like that. As you perform your arm exercises and as you reduce body fat through a slight calorie reduction with added cardiovascular exercise, - you'll see your arms develop the way you want them to. The muscles will develop slightly from your workouts, and your reduced body fat will then create sleek muscles.
Thursday, 15 April 2010
Treadmill workouts: Training programs 5 different routines to choose from
The following treadmill workouts have been planned to help improve not only overall fitness but also speed, running power and 'race pace'.
Time Workout 1 Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
5 minutes Perform 30 seconds sprints at close to your maximal rate followed by 30 seconds active rest working at your warm up pace. Repeat 5 times. 80 - 95%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace. 70%
Time Workout 2 Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
20 minutes Perform 15 seconds of near maximal sprints followed by 45 seconds active rest working at your warm up pace. 80 - 90%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace. 70%
Time Workout 3 Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
20 minutes Perform 1 minute intervals of fast running followed by a 1 minute slower jog or walk. Repeat for the desired time. 75 - 85%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace. 70%
Time Workout 4 Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
30 minutes Jog or run at a constant pace for the desired time. 85%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace. 70%
Time Fartlek workout Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
20 minutes Change the pace as and when you like. However, make sure you perform a good number of short sprints and fast paced runs as well as lower level recovery jogs. 75 - 95%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace.
Time Workout 1 Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
5 minutes Perform 30 seconds sprints at close to your maximal rate followed by 30 seconds active rest working at your warm up pace. Repeat 5 times. 80 - 95%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace. 70%
Time Workout 2 Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
20 minutes Perform 15 seconds of near maximal sprints followed by 45 seconds active rest working at your warm up pace. 80 - 90%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace. 70%
Time Workout 3 Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
20 minutes Perform 1 minute intervals of fast running followed by a 1 minute slower jog or walk. Repeat for the desired time. 75 - 85%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace. 70%
Time Workout 4 Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
30 minutes Jog or run at a constant pace for the desired time. 85%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace. 70%
Time Fartlek workout Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
20 minutes Change the pace as and when you like. However, make sure you perform a good number of short sprints and fast paced runs as well as lower level recovery jogs. 75 - 95%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace.
Wednesday, 14 April 2010
2000 Calorie 7 day week treadmill challange
Burn at least 2,000 Calories on the Treadmill
Stay slim on your treadmill with this 7-day plan fitness plan
MondayPower walk: 30 minutes Strength-train: 20 minutes Total: 50 minutes
TuesdayWarm up: Walk easily, then briskly: 3 minutes Power walk: 2 minutes Run fast (but don't sprint): 2 minutes Repeat Steps 1 & 2: 10 times Cool down: Walk easily: 2 minutes Total: 45 minutes
WednesdayWarm up: Walk easily: 5 minutes Do your favorite strength-training move: 12 reps Power walk at 4% to 6% incline: 3 minutes Repeat Steps 1 & 2: 6 times Cool down: Walk easily: 5 minutes Total: 40 minutes
ThursdayWarm up: Walk easily, then briskly: 3 minutesPower walk: 2 minutes Run fast (but don't sprint): 2 minutes Repeat Steps 1 & 2: 6 times Cool down: Walk easily: 3 minutes Total: 30 minutes
FridayRepeat Monday's routine
SaturdayWarm up: Walk easily, then briskly: 5 minutes Power walk: 2 minutes Run fast (but don't sprint): 4 minutes Repeat Steps 1 & 2: 6 times Cool Down: Walk easily: 4 minutes Total: 45 minutes
SundayRest
Stay slim on your treadmill with this 7-day plan fitness plan
MondayPower walk: 30 minutes Strength-train: 20 minutes Total: 50 minutes
TuesdayWarm up: Walk easily, then briskly: 3 minutes Power walk: 2 minutes Run fast (but don't sprint): 2 minutes Repeat Steps 1 & 2: 10 times Cool down: Walk easily: 2 minutes Total: 45 minutes
WednesdayWarm up: Walk easily: 5 minutes Do your favorite strength-training move: 12 reps Power walk at 4% to 6% incline: 3 minutes Repeat Steps 1 & 2: 6 times Cool down: Walk easily: 5 minutes Total: 40 minutes
ThursdayWarm up: Walk easily, then briskly: 3 minutesPower walk: 2 minutes Run fast (but don't sprint): 2 minutes Repeat Steps 1 & 2: 6 times Cool down: Walk easily: 3 minutes Total: 30 minutes
FridayRepeat Monday's routine
SaturdayWarm up: Walk easily, then briskly: 5 minutes Power walk: 2 minutes Run fast (but don't sprint): 4 minutes Repeat Steps 1 & 2: 6 times Cool Down: Walk easily: 4 minutes Total: 45 minutes
SundayRest
Burn 500 Calories with Treadmill Intervals
Try this running workout, Be sure to keep the incline of your treadmill at 1 percent throughout the workout. If the pace seems too fast, modify to suit your fitness level.
Minutes Pace
0:00-10:00 Warm-up jog; 5.0 MPH.
10:00-10:20 Sprint at 7.5 MPH.
10:20-11:20 Jog at 5.0 MPH.
11:20-14:00 Repeat minutes 10:00-11:20 twice.
14:00-17:00 Jog at 5.0 MPH.
17:00-27:00 Run at 6.5 MPH.
27:00-31:00 Jog at 5.0 MPH.
31:00-35:00 Run at 6.5 MPH.
35:00-39:00 Jog at 5.0 MPH.
39:00-55:00 Repeat minutes 31:00-39:00 twice.
55:00-60:00 Gradually slow pace to cool down at jog/walk.
Minutes Pace
0:00-10:00 Warm-up jog; 5.0 MPH.
10:00-10:20 Sprint at 7.5 MPH.
10:20-11:20 Jog at 5.0 MPH.
11:20-14:00 Repeat minutes 10:00-11:20 twice.
14:00-17:00 Jog at 5.0 MPH.
17:00-27:00 Run at 6.5 MPH.
27:00-31:00 Jog at 5.0 MPH.
31:00-35:00 Run at 6.5 MPH.
35:00-39:00 Jog at 5.0 MPH.
39:00-55:00 Repeat minutes 31:00-39:00 twice.
55:00-60:00 Gradually slow pace to cool down at jog/walk.
The 20-Minute, 300-Calorie Treadmill Challenge
To get your best body in less time, try this 20-minute run-walk, You'll blast fat and calories and tone your lower body.
Minutes: 0:00-3:00 MPH: 3.0 Incline: 1
Minutes: 3:00-3:30 MPH: 3.5 Incline: 2
Minutes: 3:30-4:00 MPH: 3.5 Incline: 4
Minutes: 4:00-4:30 MPH: 3.5 Incline: 6
Minutes: 4:30-5:00 MPH: 3.5 Incline: 7
Minutes: 5:00-6:00 MPH: 4.0 Incline: 1
Minutes: 7:00-7:30 MPH: 4.5 Incline: 2
Minutes: 7:30-8:00 MPH: 4.5 Incline: 4
Minutes: 8:00-8:30 MPH: 4.5 Incline: 6
Minutes: 8:30-9:00 MPH: 4.5 Incline: 7
Minutes: 9:00-10:00 MPH: 3.5 Incline: 1
Minutes: 10:00-11:00 MPH: 6.0 Incline: 1
Minutes: 11:00-12:00 MPH: 3.5 Incline: 1
Minutes: 12:00-12:30 MPH: 5.0 Incline: 2
Minutes: 12:30-13:00 MPH: 5.0 Incline: 4
Minutes: 13:00-13:30 MPH: 5.0 Incline: 6
Minutes: 13:30-14:00 MPH: 5.0 Incline: 7
Minutes: 14:00-16:00 MPH: 3.5 Incline: 1
Minutes: 16:00-17:00 MPH: 6.0 Incline: 1
Minutes: 17:00-20:00 MPH: 3.0 Incline: 1
Minutes: 0:00-3:00 MPH: 3.0 Incline: 1
Minutes: 3:00-3:30 MPH: 3.5 Incline: 2
Minutes: 3:30-4:00 MPH: 3.5 Incline: 4
Minutes: 4:00-4:30 MPH: 3.5 Incline: 6
Minutes: 4:30-5:00 MPH: 3.5 Incline: 7
Minutes: 5:00-6:00 MPH: 4.0 Incline: 1
Minutes: 7:00-7:30 MPH: 4.5 Incline: 2
Minutes: 7:30-8:00 MPH: 4.5 Incline: 4
Minutes: 8:00-8:30 MPH: 4.5 Incline: 6
Minutes: 8:30-9:00 MPH: 4.5 Incline: 7
Minutes: 9:00-10:00 MPH: 3.5 Incline: 1
Minutes: 10:00-11:00 MPH: 6.0 Incline: 1
Minutes: 11:00-12:00 MPH: 3.5 Incline: 1
Minutes: 12:00-12:30 MPH: 5.0 Incline: 2
Minutes: 12:30-13:00 MPH: 5.0 Incline: 4
Minutes: 13:00-13:30 MPH: 5.0 Incline: 6
Minutes: 13:30-14:00 MPH: 5.0 Incline: 7
Minutes: 14:00-16:00 MPH: 3.5 Incline: 1
Minutes: 16:00-17:00 MPH: 6.0 Incline: 1
Minutes: 17:00-20:00 MPH: 3.0 Incline: 1
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