Thanks for all of your hard work and effort yesterday. I hope you enjoyed it as much as myself and Shishir did:-) Here are the two Cardio programs I would like you to alternate with on your "off Days":
Cardio Workout A
Section I- Warm-Up: 5 minutes total
- Fat-Burning Zone (FBZ) = low to moderate intensity steady-state cardio for 5 minutes
Section II- Intervals- 20 minutes total
- Carb-Burning Zone (CBZ) = sprint for 30 s
- FBZ = active recovery for 90 s
- 1 Interval = CBZ + FBZ = 2 minutes = 1 Round
- Perform 10 rounds for a total of 20 minutes of intervals
Section III- Cool-Down- 5 minutes total
- FBZ = low to moderate intensity steady-state cardio for 5 minutes
Note- Feel free to perform an additional 15-30 minutes of low to moderate intensity steady-state cardio in the FBZ AFTER completing your interval workouts to further accelerate the fat loss.
Cardio Workout B
Section I- Warm-Up: 5 minutes total
- Fat-Burning Zone (FBZ) = low to moderate intensity steady-state cardio for 5 minutes
Section II- Intervals- 20 minutes total
- Carb-Burning Zone (CBZ) = sprint for 60 s
- FBZ = active recovery for 180 s
- 1 Interval = CBZ + FBZ = 4 minutes = 1 Round
- Perform 5 rounds for a total of 20 minutes of intervals
Section III- Cool-Down- 5 minutes total
- FBZ = low to moderate intensity steady-state cardio for 5 minutes
Note- Feel free to perform an additional 15-30 minutes of low to moderate intensity steady-state cardio in the FBZ AFTER completing your interval workouts to further accelerate the fat loss.
So on Tuesday do Cardio Workout A, Thursday do Cardio Workout B and on Saturday do Cardio Workout A again. The following week you will start with Cardio Workout B on Tuesday, Thursday do Cardio Workout A and on Saturday do Cardio Workout B again.
Enjoy the Cardio workouts above!!!! See everyone tomorrow:-)
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7 comments:
Cardio? I can hardly walk after Monday's workout. :-)
I loved the kettle bell workout. I thought I was working out all my muscle groups before this workout, I was wrong. I felt muscle "burn" in areas I have not felt before!
Great to hear you are enjoying the 1st week of boot camp. I can assure you that you will continue to feel "the burn" in ways you never thought possible:-)
I have a left side strenth body "imbalance" from years of high impact aerobics, which has resulted in plantar fascitis for a year and now still some left foot/calf weakness.
You mentioned at workout #2 you could help me with this "myofacial" issue . Is that deep tissue massage, like "Rolfing" or stretching/strenghening techniques? I do know Yoga is helping and you mentioned to work the weak side harder while I was working out.
Yes there are a few ways to treat plantar fascitis. One is through specific myofascial techniques such as ART Active Release Techniques. The another way is through certain foot proproception (balancing)exercises and also with a form of rolling with a tennis ball or golf ball. We will teach these techniques to everyone.
Doug, Sahmir (hope I spelled that right!)
Thank you for the pep talk and unbelievably valuable information you shared with me, during my session today. You guys really love what you do and know your field and you two are a perfect match for the mind, body & spirt principles so needed in achieving positive change.
It was exactly what I needed to hear. Thank you!
I like the cardio routines... gives me something else to do and I can do it outside... my quads are killin me since I typically dont "sprint"...
Cant wait til WED class...
(I figured out how to blog)!!
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