I know there hasn't been a post in a while, I hope you have all been able to dig through the archives to try on something that hasn't been seen in a while.
I'd like to provide some alternatives and a bit of a change as we move into the new year, so for the next few shifts in 2012 there won't necessarily be a post everyday. In the new year we can talk about individual options, but I think it's time to re-focus on some strength training as a general plan for the posted workouts. More details will follow eventually!
For now, since we are planning a big feast tonight, and I'm sure portion control isn't on the front of your minds, let's try and set our selves up for the best success we can with some high intensity interval training this morning focused on cardio and increasing our metabolism throughout the day.
Start as you normally would with your warm up/pre-hab.
Cardio interval #1:
Treadmill or Bike:
5 min warm up at a slow steady pace, bringing yourself up to a perceived exertion(PE) of 5/10 near the end
1 min running at a PE of 6/10 (a pace you could maintain for 30 minutes)
30 sec running at a PE of 7-8/10
30 running at a PE of 9/10
Repeat x 7
This is a 19 minute set of intervals.
Core:
3 Sets:
Banana Rock x 30
Wide Knee Abs x 40
High Plank x 45-60 seconds
To the stairs!
Take a skipping rope and wall ball to the stairs.
5 Rounds.
Run the stairs for 60 seconds, going for pace, but touch every stair up and down.
30 seconds on Wall Ball -focus on technique, but see how many reps you can get in a row
60 seconds of skipping. If you struggle with skipping, try working on it everyday when you aren't fatigued to improve. Now that you are fatigued, you can omit the skipping and add 30 seconds to both the run and the Wall Ball.
This is only another 10 minutes of work, so find a way to dig deep and really finish things off. It will really help get the metabolism going for the day.
Good Luck!
