Weekend Workout - Crazy Cardio!

So everyone knows why making cardio apart of your weekly workouts is good for you (heart healthy, builds endurance, speed up metabolism, etc) but I always get bored halfway through my workout so I combined a few together to always keep you on your toes.

I mixed plain ol running, high intensity interval training (HIIT) and incline walking all in one. It's super easy and because it is always changing there is no time for boredom and it is done in 35 minutes!

So here's the breakdown in minutes:

0:00-1:00- walking at 4.0

1:00-7:00- running at a steady running pace (I am slow like a turtle and run about a 6.5-6.8) but run at a 1.0 incline

7:00-9:00- walk at 4.0 

9:00-10:00- run at a 6.5

10:00-12:00- walk at 4.0

12:00-13:00: run at 7.0

13:00-15:00- walk at 4.0

15:00-16:00- run at 7.5

16:00-18:00- walk at 4.0

18:00-19:00- run at 8.0

19:00-21:00- walk at 4.0

21:00-22:00- run at 7.5

22:00-24:00- walk at 4.0

24:00-25:00- run at 7.0

25:00-27:00- walk at 4.0

27:00-28:00- run at 6.6

28:00-31:00- walk at 4.0 at a 8.0 incline

31:00-35:00- walk at 4.0 at a 15.0 incline

These are the speeds that I use when I do this workout of course you can adjust higher or lower for your workout based on what is comfortable. But I can say that you will be exhausted when you are done! 

Happy Cardio!

Weekend Workout

Since I have been deployed I have struggled with what to write about because I feel like there is only so much to say before it seems like every day is Groundhog's Day here. And then it dawned on me...

Why not write about fitness! I became a certified personal trainer in June of last year and I truly enjoy working out so why not share the knowledge with you guys!
One of my favorite things to do is work my core. It is one of the most important parts of your body to keep strong because you use your core more than you think you do; from proper posture to carrying kids around the house! So here are my top 5 core exercises.

1. Heel Touch

Keeping your legs as straight as possible lift your shoulders and your upper back off the ground to touch your heels. Do this for 30 seconds and try to get 15-20 reps.

2. Reach for the sky
Start lying flat on your back with your arms extended past your head. Then bringing your arms up start to come up and lift your shoulders up. Continue keeping your arms straight until you are fully upright. You can do this with or without a weight. Do this for 60 seconds and try for 30 reps. *Note I only have photos of the 2nd and 3rd steps as I couldn't zoom out enough in my room to get the first step in.

3. Boat

Extend your arms straight out and keep your legs out as well. It is important to keep your back straight and not slouch. Hold this position for 30-45 seconds. This works all the core as it is a good balancing exercise too.

4. Russian Twist
Assuming the position twist from side to side touching the ground as you do it and do this for 30-45 seconds. You can also use a weight instead of clasping your hands together.
 

5. Plank
Hold this position and it is very important not to let your back sag as that can cause some lower back pain. You can do this on your elbows as shown below or also on your hands will your arms fully extended. Hold this for 30 seconds. Alternate dropping one knee lightly to the ground for another 30 seconds if you want to kick it up a notch. This will also work your shoulders and triceps.

6. Side Plank

This can also be called a side bridge. Hold this position below for 30 seconds. Then alternate to the other side and hold for 30 more seconds. You can do this in conjunction with a regular plank. This works your side obliques and shoulders too.

These are just some of the many ab exercises out there but they are easy to do at home and don't take very long to do at all. And you can always increase your time or reps if you want to increase the intensity of the workout.