Thursday, December 31, 2015

CARDIOOOOO !

Do you LOVE lifting but then feel slow and sluggish through cardio? I mean it would be hard for me to tell you that every single day I am 100% on point. There are many days that I do have to convince myself that I have goals to accomplish and this is part of the grind for that ! Sometimes you can get stuck in a rut with cardio by always going to the same thing because it might be "easier" for you or just by habit. If you can't remember the last time you tried a new cardio routine, now is definitely the time to try something different. Here are four of her go-to routines.
First try the rower but don't just row for time, do something fun!
Warm-up 3-5 min., 20-25 strokes/min.
1 min., 30-35 strokes/min.
1 min., 20-25 strokes/min.
30 sec., 25-30 strokes/min. at a higher resistance level
hop off and do 15 reps of the following
- burpees
-jump squats
-bicep curls
-mt. climbers
-v-ups
then repeat for 3 more times !
Or try out the Spin Bike !
Warm up for 5 min
REPEAT FOR 30 MIN.
UP AND OUT OF THE SEAT:
SPIN BIKE
2 min. "climb" (Increase the resistance as if you were biking up a steady incline at a moderate pace.)
SEATED:
SPIN BIKE
1 min. moderate intensity
20 sec. sprinting; 20 sec. recovery
20 sec. sprinting
UP AND OUT OF THE SEAT:
SPIN BIKE
1 min. "climb" (High-resistance level.)
SEATED:
SPIN BIKE
30 sec. sprint
30 sec. recovery
Or my FAVORITE the STEP MILL
STEPMILL CHALLENGE
Warm-up: 3-5 min. level 8
Level 12: 2 min.
Level 10: 2 min., skipping every other stair and contracting the glutes on the back leg as you step
Level 12: 2 min., walking sideways to the right
Level 8: 1 min.
Level 12: 2 min., walking sideways to the left
Level 14: 1 min.
Don't let cardio hold you back or let you feel like you are in a rut ! have some fun and try these out !

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