Running Class!

I’m not a cardio person, I’m a weightlifting girl.  However, I love this precision running class to the point that I am dedicated to taking it once a week.  It’s challenging and it takes me out of my comfort zone. I have even gotten anxiety before taking a class! We need to get out of our box, get out of our comfort zone, in order to grow.  Try out something new that you normally wouldn’t.  We grow through experience 🙂

Here’s how the run went! The speeds below are what I did.  You can change it to work for you! 

1⃣Round 1⃣
▪️Start 1 mile below 60sec max
▪️(I started 2 miles below)
▪️Resting at least 50% of max speed
🔺3% incline, 6.0 speed for 60 sec
🔺Resting 3% incline 3.6 speed 60 sec
🔺4% incline 6.0 speed 30sec
🔺Resting 4% incline 3.6 speed 60sec
🔺5% incline 6.0 speed 30sec
🔺Resting 5% incline 3.6 speed
🔺5% incline 6.0 speed 60sec
🔺Resting 5% incline 3.6 speed 60sec
🔺6% incline 6.0 speed 30sec
🔺Resting 6% incline 3.6 speed 60 sec
🔺7% incline 6.0 speed 30 sec
🔺Resting 7% incline 3.6 speed 60sec
🔺7% incline 6.0 speed 60sec
☑️☑️Transition 2 min break do what works for you. I walked 3.6 speed on a flat
2⃣Round 2⃣
▪️2 miles below 1 min max – No incline
▪️Resting at least 50% of max speed
🔺6.0 speed 60 sec
🔺Resting 3.6 speed 60sec
🔺6.5 speed 30 sec
🔺Resting 3.6 speed 60sec
🔺7.0 speed 30 sec
🔺Resting 3.6 speed 60sec
🔺7.0 speed 60 sec
🔺Resting 3.6 speed 60sec
🔺7.5 speed 30 sec
🔺Resting 3.6 speed 60sec
🔺8.0 speed 30 sec
🔺Resting 3.6 speed
🔺8.0 speed 60 sec
☑️☑️Transition 2 min
3⃣Round3⃣
▪️2 miles below 1 min max
▪️Resting at least 50% of max speed
🔺1% incline 6.0 speed 60 sec
🔺Resting 1% incline 3.6 speed 60sec
🔺2% incline 6.5 speed 30 sec
🔺Resting 2% incline 3.6 speed
🔺3% incline 7.0 speed 30sec
🔺Resting 3% incline 3.6 speed
🔺3% incline 7.0 speed 60sec
🔺Resting 3% incline 3.6 speed
🔺4% incline 7.5 speed 30sec
🔺Resting 4% incline 3.6 speed 60sec
🔺4% incline 7.5 speed 30sec
🔺Resting 4% incline 3.6 speed
🔺5% incline 8.0 speed 30sec
🔺Resting 5% incline 3.6 speed 60 sec
🔺5% incline 8.0 speed 60sec
🏁Finished🏁

Be the best you you can be!

Last Workout of 2014!

It’s almost the New Year and I will most likely be curled up in bed asleep next to Luna before midnight… Hope you all have a very happy New Year and that 2015 brings much joy, happiness, prosperity and health! …

Now, to today’s workout! My favorite treadmill running class was today – it’s actually the ONLY class I take. The treadmill interval routine for today’s workout is as follows:

Round One

Start 2.0 below your 30 sec max

*6.5 speed at 5% incline
-Recover 3.6 speed (No incline on recoveries )for 60 sec
*6.7 speed at 4% incline 60 sec
-Recover 3.6 speed 60 sec
*6.9 speed at3% incline 60 sec
-Recover 3.6 speed 60 sec
*7.1 speed at 2% incline 60 sec
-Recover 3.6 speed
*7.3 speed 1% incline 60 sec
-Recover 3.6 speed 60 sec
*7.5 speed no incline 60 sec

Transition 3.6 speed 2minutes recovery

Round Two

Start 1.0 below your 30 sec max

*7.5 speed for 80sec
-Recover 3.6 60 sec
*7.7 speed for 70sec
-Recover 3.6 speed 60 sec
*7.9 speed for 60 sec
-Recover 3.6 speed 60 sec
*8.1 speed for 50sec
-Recover 3.6 speed 60 sec
*8.3 speed 40 sec
-Recover 3.6 60 sec
*8.5 speed 30 sec

Transition 3.6 speed 2 minute recovery

Round Three

Start 1.0 below your 30 sec max

7.5 speed 15 sec
7.7 speed 15 sec
7.9 speed 15 sec
8.1 speed 15 sec
8.3 speed 15 sec
8.5 speed 15 sec
– Recover 3.6 speed 60 sec
Increase your start speed by 0.2 OR Increase incline by 1%
7.7 speed 15 sec
7.9 speed 15 sec
8.1 speed 15 sec
8.3 speed 15 sec
8.5 speed 15 sec
8.7 speed 15 sec
Cool down and stretch!

As if that wasn’t enough, i had to get arms in because I won’t get to them this week if I don’t… Quickie bicep and tricep workout after running:

*Ez curl bar 4×12 @ 35lbs,45,45,45

*Single arm tricep overhead extensions 3×15 each arm 20lbs, 22.5, 22.5 22.5

*Hammer curls 3×15 20lbs, 22.5, 22.5
Superset with tricep kickbacks 3×15 17.5lbs

*Tricep overhead rope extension 4×12 30lbs, 35lbs, 40lbs, 35lbs

*Close grip pullups 3×8
Superset with assisted dips 3×12

Ran out of time!

 

Happy, healthy and be safe!

 

Oh Yes! Another Treadmill Challenge!

Want a challenge?! Well, here you go! Precision Running class today, the breakdown is down below.  I burned a little over 500 calories (although, I’m not a calorie counting person) and ran 4.3 miles – not bad for 52 minutes of my day.  Mix up your workouts and don’t keep doing the same old routine.  Our bodies adapt very quickly and once that happens, you really need to change it up in order to make progress.  Try the challenge below!

Speed 6.0 Incline 3% for 60 sec
Walk 3.8 for 60 sec
Speed 6.3 Incline 3% for 60 sec
Walk 3.8 for 60 sec
Speed 6.6 Incline 3% for 60 sec
Walk 3.8 for 60 sec
Speed 6.9 Incline 3% for 60 sec
Walk 3.8 for 60 sec
Speed 7.2 Incline 3% for 60 sec
Walk 3.8 for 2 minutes

Speed 7.2 for 60 sec
Walk 3.8 for 60 sec
Speed 7.2 for 70 sec
Walk 3.8 for 60 sec
Speed 7.2 for 80 sec
Walk 3.8 for 60 sec
Speed 7.2 for 60 sec
Walk 3.6 for 60 sec
Speed 7.2 Incline 3% for 60 sec
Walk 3.6 for 60 sec
Speed 7.2 for 80 sec
Walk 3.6 for 60 sec
Speed 7.2 Incline 3% for 80 sec
Speed 7.2 for 90 sec
Walk 3.6 for 90 sec
Speed 7.2 Incline 3% for 90 sec
Walk 3.6 for 90 sec

Treadmill Workout That Kicks Your A**

Yesterdays treadmill workout was great until the last round that kicked by ass! I love, love, love this Precision Running treadmill class at Equinox.  It simply challenges me each and every time, which makes me come back for more – I even get a little anxiety before class because it’s so out of comfort zone. I have increase my speed, time and strength each and every week. It’s an amazing concept and research study. Try it if you’re near an Equinox gym! Here is an exact replica of yesterday’s class – try if you’re game!

 
Round One- 1 minute intervals, no incline
* 6.0 speed 1 min
3.8 recover walk 1 min
* 6.2 speed 1 min
4.0 recover walk 1 min
* 6.4 speed 1 min
4.0 recover walk 1 min
* 6.6 speed 1 min
4.0 recover walk 1 min
* 6.8 speed 1 min
4.0 recover walk 1 min
* 7.0 speed 1 min
4.0 recover walk 2 min before next round

Round 2- 90sec interval, speed stays the same
*7.0 speed 90sec at 1 min hit 1% incline for remaining 30 sec
4.0 walk 1 min
*7.0 speed 90 sec, at 1 min hit 2% incline for remaining 30 sec
4.0 walk 1 min
*7.0 speed 90 sec,at 1 min hit 3% incline for remaining 30 sec
Walk 4.0 1 min
*7.0 speed 90 sec, at 1 min hit 4% incline for remaining 30 sec
Walk 4.0 2min before next round

Round 3- 2min interval, incline stays at 4%
*7.0 speed 2min, at 90sec increase speed to 7.2 for remaining 30 sec
Walk 3.6 1 min
* 7.0 speed 2min, at 90 sec increase speed to 7.4 for remaining 30sec
Walk 3.6 1min
* 7.0 speed 2min, at 90 sec increase speed to 7.6 for 30 sec
Walk 3.6 speed
* 7.0 speed 2min, at 90 sec increase speed to 7.8 for 30 sec
Walk 3.6 1 min
* 7.0 speed 2 min, at 90 sec increase speed to 8.0 for 30 sec

YOU ARE DONE!!!

Want To Run Stronger, Faster and More Fit?!

I’m usually not one to take classes at the gym I go to – It’s just not my thing, nothing against them.  However, last week was the first time I took a Precision Running Class at Equinox and I LOVED it!  I took it again this week and already improved from last weeks class as you can see from pic 1 to pic 2.  I’m also not that cardio girl either and I’m doing this workout, so ANYONE can do this.

What exactly is this Precision Running?  It’s a treadmill workout developed by running coach David Siik using the BITE Method  – Balanced Interval Training Experience, meant to make you run correctly, be injured less and burn more.   An equal emphasis is split between aerobic and anaerobic forms of interval training so your body stays healthy during the workouts.  The workout involves speed work and distance work, but not at the extremes.  It uses the right intervals at the right speeds and you systematically build up your speed through each workout.

Why take this class?  If you’re having problems breaking a plateau, to try something new in your routine, to challenge your body and mind, to feel great.  All I can say is that it kept me on the treadmill for almost an hour and it went by fast! You bet I’ll be there next week!

Keep moving!

 

Biceps and Triceps

Day four of this little challenge my friend, Tina, and I are doing.  So far ,so good!  I feel great increasing my veggie intake, just what my body needed!  Here’s what I did today to kick my butt…

20 min interval run/walk treadmill

5 min walk 4%incline/3.6 speed

1 min run 1% incline/6.3 run
1 min walk 4% incline/3.6 walk
Repeat above run/walk combo

1 min run 2.0% incline/6.5 run
1 min walk 4% incline/3.6 walk
Repeat above run/walk combo

1 min run 3.0% incline/6.5 speed
1 min walk 4% incline/3.6 speed
Repeat above run/walk combo

1 min run 1% incline/7.0 run
1 min walk 4% incline/3.6 walk

1 min walk 3% incline/3.2 walk

Ok, that was the warm up!
Pull-ups rock climbing grip (fingers) assisted 20lbs  4X10
Dips no assistance 4 X12
Reverse abs cobra decline bench  4×15
Ropes twisting cable crunch 35lbs  4X15 each side

One arm overhead tricep extension 22.5lbsX4     12-12-10-10
Standing, alternating dumbbell bicep curls 25lbsX4     12-10-10-8

Decline bench reverse abs  4X15
Russian twist 10lbs 4 X30

Cable ropes overhead tricep extension 35lbsX4   12-12-10-10
Standing hammer curls 22.5lbs  4X10
Russian twist 25lbs  4X12

Triceps cable bar pushdowns 50lbs  4×12
Barbell bicep curls 45lbs  4X12

ALL DONE!

 

Todays Workout – Day 2 of 14 day Fat Burn

 

This is day two of the 14 day challenge with my fabulous, close friend, Tina (thefitgreengoddess.com).  My workout today was LEGS!

Treadmill

20 min interval walk/run
4 min 4% incline/3.6 speed
1 min run 1% incline/6.3 speed
1 min walk 10% incline/3.4 speed
1 min run 1% incline/6.5 speed
1 min walk 10% incline/3.4 speed
1 min run 1% incline/7 speed – continue last pattern for next 11 minutes
5 min cool down 3% incline/3.2 walk

Superset each round below…

Round One
Deadlift 110lbsX4   10-10-8-8
Kettlebell single leg deadlift 16kgX4     12-12-10-8

Round Two
Alternating forward lunges 30lbs bar 4X15
Seated single leg extension 75lbsX4     12-12-10-10

Round Three
Lying leg curl 65lbsx4   12-12-12-12
Standing butt blaster single leg 50lbsX4    12-12-12-12

Round 4
Lying bridges 25lbs plate on abs 4X18 (20 second rest between sets)

Immediately post workout:

Ran to Mrs. Greens after workout for my “juice” – kale, beet, ginger, parsley, cucumber – 16oz 

Also, had one scoop of Maximum Green Vibrance

45minutes later I had lunch – 40z fresh roasted turkey with a HUGE mixed salad

 

Check out “Food For Thought” category for my complete food log today!

Quickie

I basically had 30 minutes to be in and out of the gym.  Here’s what I did…

Treadmill  5 minute warm up

2 min   5% incline   3.6 speed

1 min   7% incline   3.6 speed

2 min   10% incline   3.6 speed

ROUND ONE

Alternating dumbbell curls          

Set 1     12 reps each arm   22lbs          

Set 2     10 reps each arm   25lbs          

Set 3   10 reps each arm   27.5lbs

SUPERSET

Tricep skull crushers with straight bar          

Set 1     12 reps   40lbs          

Set 2     10 reps   50lbs          

Set 3     10 reps   50lbs

**STAIRS two at a time with 15lbs dumbbells after each superset          45seconds

ROUND TWO

Assisted close grip pull ups          

 Set 1   12 reps    40lbs assisted        

 Set 2   12 reps   30lbs assisted        

 Set 3   10 reps   20lbs assisted

SUPERSET

Tricep overhead extension ropes    

Set 1   12 reps   30lbs          

Set 2   12 reps   35lbs          

Set 3   12 reps   35lbs

**Up Down plank after each superset  45 seconds

ROUND THREE

Bicep hammer curls    

Set 1   12 reps   20lbs          

Set 2   12 reps   22.5lbs          

Set 3   12 reps   25lbs

SUPERSET

Tricep bench dips with feet on physioball  

Set 1    20 reps        

Set 2   15 reps          

Set 3   15 reps 

Told you, it was a quick one!

Today’s Workout

Treadmill – Cardio Warm Up                                                    

5 min warm up – 6%incline    3.6 speed

1 min run – 0.5% incline    6.0 speed

1 min walk 4% incline   3.6 speed

2 min run   1% incline   6.3 speed

1 min walk  4% incline   3.6speed

2 min run   1% incline   6.5 speed

1 min walk  4%incline   3.6 speed

2 min run 0.5% inlcine   7.0 speed

1 min walk  4% incline   3.6 speed

2 min 0.5 incline   7.3 speed

2 min walk  4% incline   3.6 speed

Now the workout begins…

ROUND ONE

Smith machine split squat

Set 1   12 reps each leg   110lbs        

 Set 2   12 reps each leg   120lbs        

 Set 3   12 reps each leg   130lbs

SUPERSET 

Kettlebell one leg deadlift          

Set 1   15 reps each leg   20lbs          

Set 2   15 reps each leg   20lbs            

Set 3   15 reps each leg   20lbs

**One minute ball planks in between sets

ROUND TWO

Leg Press

Set 1   12 reps   270lbs

Set 2   12 reps   360lbs

Set 3   12 reps   410lbs

SUPERSET

Barbell Russian deadlift

Set 1   10 reps   100lbs

Set 2   10 reps   110lbs

Set 3   10 reps   100lbs

**Roman Chair straight leg raises with ankle weights 20 reps between each set

ROUND 3

Forward lunge with barbell raise (keep bar up through set)

Set 1   12 reps each leg   30lbs

Set 2   12 reps each leg   40lbs

Set 3   12 reps each leg   40lbs

SUPERSET

Seated calf raise

Set 1    20 reps   180lbs

Set 2   15 reps   205lbs

Set 3   15 reps   215lbs

**Mid cable chop after each set

COOL DOWN… YAYE!

Treadmill 5min   2% incline   3 speed

NOW GO EAT!!!