Master Your Body: Intense Eight-Week Cardio Challenge Week 2

Saturday, March 8, 2008

Intense Eight-Week Cardio Challenge Week 2

CARDIO CHALLENGE: WEEK 2

Get set to sprint your weight off, speed up your metabolism, and gain more energy for the second week. Again, this cardio challenge is an eight week program that screams for intensity and consistency, and most importantly, will help you build a solid foundation. Each cardio workout will be super intense and will increase in intensity each week. It is important that you work at a high-intensity (about 80 to 85 percent of your MHR) because ultimately each workout will help you burn so many calories. High intensity workouts are so effective because of the effect it has on the fat/weight loss process. Since fat and weight loss are a direct result of a caloric deficit (total calories burned versus total calories consumed), these intensity workouts will enable you to lose fat more quickly. Plus, after each intense workout, your metabolism stays elevated for 24 to 48 hours, burning more calories, and over time, can mean greater fat and weight loss.Your performance in this cardio conditioning program depends only on you, your level of fitness, your determination, and what you want to accomplish. It’s just you and the clock, the course, and the goals you’re trying to achieve. Don't forget that the goal of this challenge is to reach higher levels of cardiovascular fitness, mental toughness, and functional strength than you have ever attained. Most importantly, if you stay consistent with this program and keep your intensity elevated, you will lose weight and maintain a healthy weight.

MONDAY: 30 minute Treadmill Run> Speed: 5.5/Incline: 4%

15 minute Bike> Speed 7-9/keep RPM over 100

TUESDAY: 40 minute Elliptical> Starting Speed: 7

*Pay attention to strides per minute at each 5 minute mark

*Use the following as your guide

*Make sure to decrease the speed or keep the same speed if you have difficulty completing this cardio challenge

0-5 minutes> Speed: 7; Strides Per Minute: 140

5-10 minutes> Speed: 8; Strides Per Minute: 140-150

10-15 minutes> Speed: 9; Strides Per Minute: 140-155

15-20 minutes> Speed: 10; Strides Per Minute: 140-160

20-25 minutes> Speed 11; Strides Per Minute: 140- 165

25-30 minutes> Speed 12; Strides Per Minute: 140-170

30-35 minutes> Speed 14; Strides Per Minute: 140-175

35-40 minutes> Speed 8; Strides Per Minute: 150

WEDNESDAY: 25 minute Step Mill

0-5 minutes>Speed 9

5-10 minutes>Speed 10

10-15 minutes>Speed 11

15-20 minutes>Speed 12

20-25 minutes>Speed 13

20 minute Treadmill> Starting Speed: 9/Incline: 4%

THURSDAY: Rest Day

FRIDAY: 40 minute Treadmill> Starting Speed: 5.5/Incline: 3%;

*At each 5 minute mark increase speed & incline

* Use the following guide if possible

0-5 minutes> Speed: 5.5; Incline: 3%

5-10 minutes> Speed: 6.5; Incline: 4%

10-15 minutes> Speed: 7.5; Incline: 5%

15-20 minutes> Speed: 8.5; Incline: 6%

20-25 minutes> Speed: 9.5; Incline: 6%

25-30 minutes> Speed: 7; Incline: 4%

30-35 minutes> Speed: 6; Incline: 3 %

35-40 minutes> Speed: 5; Incline: 3%

SATURDAY: 30 minute Elliptical

* Use the following as your guide

*If you have difficulty, decrease the speed

0-5 minutes> Speed: 6; Strides Per Minute: 130-150

5-10 minutes> Speed: 8; Strides Per Minute: 130-150

10-15 minutes> Speed: 10; Strides Per Minute: 135-150

15-20 minutes> Speed: 12; Strides Per Minute: 135-150

20-25 minutes> Speed: 14; Strides Per Minute: 140-150

25-30 minutes> Speed 8; Strides Per Minute: 150

15 minute Bike> Start Speed: 9-11/keep RPM over 100

SUNDAY: 35 minute Step Mill

*Use the following as your guide

0-5 minutes> Speed: 9

5-10 minutes> Speed: 10

10-15 minutes> Speed: 11

15-20 minutes> Speed: 12

20-25 minutes> Speed: 13

25-30 minutes> Speed: 14

30-35 minutes> Speed: 10

1 comment:

Anonymous said...: i will do your friday cardio workout with you - if it can be done. run at 9.5 on a 6% incline for 5 minutes?!?!; April 1, 2008 at 9:47 PM

Abdominal Challenge #1

NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
Core Plank- 30 seconds
Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
Core Plank- 1 minute
Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
Core Plank- 1 minute 30 sec
Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
Core Plank- 2 minutes

Abdominal Challenge #2

DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

CONDITIONING DRILL #4

In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS: The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.