The only thing I'm following on Vicki's challenge is the 40 minutes of cardio every day. I really wanted to try a leg routine by Ava Cowan. But remember - slow steady cardio - not beneficial and BORING!
THE PLAN
Weights MWF
Cardio - 40 minutes every day!
Monday - Legs Ava Cowan routine
walking lunges - to failure
leg press 30, 10-10-10 feet different spots
step ups 15 each side
abductors 15-20 or to failure
5 minutes cardio
leg extensions 15-20 or to failure
side lateral lunges
ankle hops
deadlifts
cardio 5 minutes
walking lunges - to failure
box hops (I was actually afraid for my life here!)
hamstring curls
plie db squats
5 minutes cardio
leg press 30 (10-10-10)
step ups
split leg lung hops
5 minutes cardio
Wednesday - Guns, Shoulders, Back (Fit Moms For Life)
Friday - Guns, Shoulders, Back (Fit Moms For Life)
Oxygen Magazine: Thirty-second bouts of all-out sprinting,
followed by four minutes of rest, yields more fat loss
than moderate-intensity distance running.
One day of Calorie-Blasting Intervals, the next day of Butt-Boosting Inclines on treadmill and repeat all week
Calorie-Blasting Intervals
Time Speed
0-5 3.0
5-10 4.0
10-11 5.0
11-13 3.5
13-14 6.0
14-16 3.5
16-17 6.5
17-19 4.0
19-20 6.5
20-22 4.0
22-23 7.0
23-25 4.0
25-26 6.5
26-28 3.5
28-29 7.0
29-31 3.0
31-32 6.5
32-34 3.5
34-35 7.0
35-40 cooldown
Butt-Boosting Inclines (Time, Speed, Incline)
0-5 3.0 0.00
5-10 3.5 2.0
10-15 4.5 3.5
15-20 4.8 4.5
20-22 4.8 5.0
22-25 4.0 3.0
25-27 4.8 5.0
27-30 4.0 3.0
30-32 4.8 5.0
32-35 4.0 3.0
35-40 3.0 0.0
Butt-Boosting Inclines (Time, Speed, Incline)
0-5 3.0 0.00
5-10 3.5 2.0
10-15 4.5 3.5
15-20 4.8 4.5
20-22 4.8 5.0
22-25 4.0 3.0
25-27 4.8 5.0
27-30 4.0 3.0
30-32 4.8 5.0
32-35 4.0 3.0
35-40 3.0 0.0
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