Today's Update:
I am feeling gratitude for my husband who helps me immensely and gave me some rest this weekend. I was tired! I am sore from yesterday's toning session. I don't know if I am imagining it, but I am noticing my abdominal muscles getting tighter and more toned.
Today's task: Cardio Day
My Day 4 of the Beach Body Bootcamp program is a cardio day. Since I am doing option 3 of the cardio options since I do not have time to do both the toning workout and cardio on the same day, I am supposed to do the Seriously Sizzling Cardio session that is a turn up the sweat 35 to 45 minute routine best done between toning days.
The routine breakdown:
MOVE
|
EFFORT
|
MINUTES
|
Warm up
|
Easy
|
3
|
Jog
|
Moderate
|
2
|
Run
|
Hard
|
2
|
Recover
|
Easy
|
1
|
Repeat jog-run-recover set 3 times, increasing run time by 1 min each set
|
Moderate to hard
|
21
|
Jog
|
Moderate
|
1
|
Sprint
|
Very hard
|
1
|
Repeat jog-sprint sets up to 6 times
|
Moderate to very hard
|
2-12
|
Cool down
|
Easy
|
2
|
I created my own cardio kick boxing/dance routine to the music again. I think it was working. I think I might have to make up a routine that goes with the music for a more definite workout.
If you have time for both the toning and cardio on the same day about an hour and 15 minutes, there are cardio options 1 and 2.
Cardio Option 1: Work Your Booty Off
Butt-firming bonus! 45 minutes of hitting the hills on the treadmill or elliptical (Do it after toning or on its own.)
MOVE
|
EFFORT
|
INCLINE
|
MINUTES
|
Warm up
|
Easy
|
0
|
5
|
Moderate to hard
|
0
|
5
| |
Recover
|
Easy
|
0
|
1
|
Speed up; increase incline 1 point every 2 min
|
Hard
|
1-5
|
10
|
Recover
|
Easy
|
5
|
1
|
Speed up; increase incline 1 point every 2 min
|
Hard
|
6-10
|
10
|
Recover
|
Easy
|
10
|
1
|
Speed up; increase incline 1 point every 2 min
|
Hard
|
11-15
|
10
|
Cool down
|
Easy
|
0
|
2
|
Cardio Option 2: After-Burn Blast
A steady and sweaty 30- to 40-minute workout ideal for post-toning
MOVE
|
EFFORT
|
MINUTES
|
Warm up
|
Easy
|
5
|
Moderate to hard
|
2
| |
Recover
|
Easy
|
1
|
Gradually increase speed and distance as you get fitter
|
Moderate to hard
|
20-30
|
Cool down
|
Easy
|
2
|
Link to workout details:
http://www.fitnessmagazine.com/workout/you-can-do-it/beach-body-boot-camp-workout/?page=10
Link to music with cues for workout:
Use the Beach Body Option music from March 2011
https://itunes.apple.com/us/podcast/motion-traxx-upbeat-workout/id300391393
Quote from:
http://www.brainyquote.com/quotes/topics/topic_life2.html#42Q0ZiBWXVUXQdK8.99
No comments:
Post a Comment