Oct 192012
 


This 30 minute turbo charged interval cardio endurance circuit is designed to Blast a ton of calories, Increase the intensity of your standard cardio machine workout & Challenge your endurance!

Here’s how it works; you pick your favorite cardio machine such as; the treadmill, elliptical or bike and then we add 5 heart pumping Boot Camp Body Weight Intervals! Think of the Boot Camp moves as your high intensity training interval and the cardio machine as you rest/recovery interval. Remember to exercise at your own pace and work up to the described length of time and Rate of Perceived Exertion (RPE.) Here’s what to do!

Boot Camp Cardio

Length of Time

RPE

Interval

Easy Warm Up 5:00 3 to 5
Boot Camp / Squat Thrusts 45 seconds 8 to 9 High Intensity
Cardio Choice 3:00 4 to 5 Recovery
Boot Camp / Mountain Climbers 1:00 8 to 9 High Intensity
Cardio Choice 3:00 6 to 7 Recovery
Boot Camp / Jumping Jacks 1:00 8 to 9 High Intensity
Cardio Choice 3:00 4 to 5 Recovery
Boot Camp / Mountain Climbers 1:00 8 to 9 High Intensity
Cardio Choice 3:00 6 to 7 Recovery
Boot Camp / Squat Thrusts 45 seconds 8 to 9 High Intensity
Easy Cool Down 5:30 3 to 4

Squat Thrusts:

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Squat down keeping your knees forward & hips and shoulders square, place hands on the floor outside of your feet
  • Immediately jump both feet back and land in a standard push up position, keeping abdominals tight and back flat
  • Immediately jump feet back in between your hands & stand back up to starting position

Mountain Climbers

  • Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee facing forward
  • Jump up & switch feet in the air, bringing right foot toward the chest & left foot back to starting position
  • Continue alternating the feet as fast as you can

Jumping Jacks

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Simultaneously jump feet out to the sides wider than hips distance while raising both hands out to the sides and over head
  • Jump back to return to starting position

Click Here for a Printable Version of this Circuit!

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Aug 312012
 

A typical 119-tri dipsworkout or exercise session is usually about an hour long. As much as you hate to admit it, try as you will, there are days when you just don’t have an hour to devote to exercising. But instead of skipping your workout all together incorporate a circuit. It will not only shorten the length of your workout but also increase the intensity for the maximum benefit in the least amount of time.

Circuit training is a fast paced exercise routine that can be performed a couple of different ways. For resistance training the most common way is to complete 1 set of each exercise in your routine without stopping then take a short break of 2 to 3 minutes and repeat the circuit as time allows. You might even get in the same number of sets you normally perform. Another way to use circuit training as a time saver is to combine cardiovascular training and strength training. To accomplish this include 1 minute of a cardio activity such as jump rope, jumping jacks or steps ups in between each exercise in your fitness routine without a break. When you have completed all the exercises take a short break and repeat once or even twice if time permits. Circuit training is a great way to shorten your workout, add intensity, keep your heart rate up and its fun!

Be Fit!  Be Healthy!  Be Happy! ~ Tanya


May 272012
 

Bike Circuit

First of all make sure to adjust your bike seat properly.  Set the seat so when you leg is in the down position it is extended with your knee slightly bent and at the top your knee shouldn’t be higher than your chest.  This is a great 20 minute ‘short circuit’, if you have more time or want to work harder repeat the circuit 2 or 3 times.

After your six minute warm up, alternate between the steady pedal and cardio blast working to the rate of perceived exertion, RPE scale.  Remember always listen to your body and do what you can!

Gradually warm up – RPE 5
Steady Pedal – RPE 6 – 8
Cardio Blast – RPE 9
Steady Pedal – RPE 6 – 8
Cardio Blast – RPE 9
Steady Pedal – RPE 6 – 8
Cardio Blast – RPE 9
Recovery or gradual cool down – RPE 5

Have a great cardio workout – work hard and burn lots of calories!!

Be Fit! Be Healthy! Be Happy!   ~ Tanya

Strength Training & Cardio – It’s all Here & It’s all FREE

May 242012
 

WOW, it is almost Memorial Day, the unofficial start to summer – I can’t believe it is already here! I thought I’d share a circuit that is great to do on the beach!  It is pretty intense so go slow and listen to your body! Use it all summer long whenever you are at the beach or the lake! Click on the exercises for more information!

Run in (up to waist or chest deep) & back out of the water – 3 times

10 jumping jacks
10 rope climbers
10 squats

Run in (up to waist or chest deep) & back out of the water – 2 times

10 mountain climbers
10 standard crunches
10 push ups (or kneeling push ups)

Run in (up to waist or chest deep) & back out of the water – 1 time

10 squat thrusts
Plank and hold for :30
10 lunges

Run in (up to waist or chest deep) & back out of the water – 3 times

Be Fit, Be Healthy, Be Happy ~ Tanya

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