Today’s workout 5/3/13

i know i have finals coming up and wont have a lot of time to hit the gym, so when i can go, im going to make the best of my time and do as much as possible

treadmill intervals: (30 min)

•  2 min @ 5.5
• 1 min @ 8
• 2 min @ 5.5
• 1 min @ 8
• 2 min @ 5.5
• 1 min @ 7.5
• 2 min @ 5.5
• 1 min @ 7.5
• 2 min @ 5.5
• 1 min @ 8
• walk 2 min @ 3.5
• raise incline to 15
• walk 2 min @ 4
• walk 1 min @4.5
• walk 2 min @ 4
• 1 min @ 4.5
• 2 min @ 4
• 1 min @ 4.5
• 2 min @ 4
• cool down [incline off]; 2 min @ 3.5

i put two different types of intervals into one workout to see how i would like it and i felt good plus it burned a lot of calories which is always a plus.

next up i did stationary bicycle intervals:

• warm up: 5 min @ 6 resistance
• 1 min @ 13
• 2 min @ 15
• 1 min @ 17
• repeat for 15 minutes
• cool down: 2 min @ 6

normally i dont put the resistance so high on the bike, but i wanted to feel the burn rather than speed peddling, and let me tell you..I FELT IT

to finish it off, i used a cardio machine called the wave which is supposed to work your thighs, ham strings, and butt muscles. i switched between resistances 15  20 and 25 for 15 minutes

to end my workout i did a few leg machines and some ab exercises:

• 30 crunches
• 20 bicycle crunches
• 30 toe touches
• 20 reverse crunches
• 15 side dips (right side)
• 30 crunches
• 15 side dips (left side)
• leg raise (30 seconds)

working out feels great so im going to try and continue this pattern of fitness!! and remember:

“Fitness – If it came in a bottle, everybody would have a great body.” ~Cher

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Week 1 exercise

I am an avid user of pinterest and find it very helpful when looking for healthy recipes and exercises. One of the exercise pins i really liked is the one i will be doing for my first week and can be found at this website:

http://www.prevention.com/fitness/strength-training/10-minute-ab-workout

it states that it will help you lose up to 4 pounds and 3 inches in 7 days (obviously eating healthy as well); however, i dont usually believe programs that say you will get such great results in such little time, but the exercises do look effective, so i dont mind doing the work out.

Basically, my work out week will be:

• monday: cardio and abs
• tuesday: cardio
• wednesday: rest
• thursday: cardio and abs
• friday: rest
• saturday: cardio and abs
• sunday: cardio

the cardio entails 30-40 minutes of cardio of your choice and the ab exercises are as follows (pictures on website)

• 3 sets of 25 hipless crunches
• 3 sets of 21 no hands reverse crunches
• 3 sets of 11 V crunches
• 3 sets of 20 second side planks [on each side]