On Monday, Wednesday and Friday are my Cardio Days. I start off walking at 3.5 mph on the treadmill then increase .5 every minute until I get to 6.0 I stay at 6.0 for 3 minutes then increase to 6.5 for one minute and 7.0 for one minute before bringing it back down to 3.5. This should be ten minutes into the workout. At ten minutes I increase my elevation to 9.0 for two minutes. after two minutes I increase my elevation to 9.5 and my speed to 4.0 for two minutes. after two minutes I increase my elevation to 10.5 and my speed to 4.5 for one minute. By Now I have been on the treadmill for 15 minutes. I repeat this three times for a total of 45 minutes of interval training on the treadmill.
This is what my Circuit Training looks like:
| Tim's Circuit Training Workout | ||||||||
| Warm -up with a brisk walk or jog on Treadmill for 10 minutes | ||||||||
| Set up Stations | ||||||||
| Do the 12 exercises below back-to-back without stopping and then... | ||||||||
| Rest 2-to-3 minutes and... | ||||||||
| Repeat this workout 3-to-4 times to get a 20-to-30 minute workout | ||||||||
| Tuesday | Thursday | Saturday | ||||||
| Station #1 | ||||||||
| Kettlebell Squats 20 reps | ||||||||
| Station #2 | ||||||||
| Jump rope for 90 Seconds | ||||||||
| Station #3 | ||||||||
| 10 walk down and up on Hands | ||||||||
| Station #4 | ||||||||
| Step up Step down for 90 seconds | ||||||||
| Station #5 | ||||||||
| Bicep Curls 20 reps | ||||||||
| Station #6 | ||||||||
| Jump Rope for 90 Seconds | ||||||||
| Station #7 | ||||||||
| Triceps using green band 20 reps | ||||||||
| Station #8 | ||||||||
| Lunges | ||||||||
| Station #9 | ||||||||
| Shoulder Press 15 Reps | ||||||||
| Station #10 | ||||||||
| Step up and over for 90 Seconds | ||||||||
| Station #11 | ||||||||
| Push-ups | ||||||||
| Station #12 | ||||||||
| Dumbbell press off the steps | ||||||||
| Cool down with a slow pace walk around track for 2 minutes. Stretch using wall I hope today's blog was not to boring, but I guess what I'm wanting to show everybody is that it is more than just going to the gym. Keeping a record of what you are doing is important. Being able to go back to see what is working for you and what didn't work. Monitoring your daily or weekly progress helps with achieving your goals. Keeping a Food Journal gives you a daily visual of what you are putting into your body. If this something you are wanting to do, I recommend that you start keeping a journal or even a blog. It helps you with keeping it real and being true to yourself. "People do not GET success, they BECOME it. We do not attract what we WANT, but what we ARE" author unknown I hope everybody has a great and blessed week. TIM | ||||||||
