cardio

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Treading:

(As featured at The Biggest Loser Resorts/Fitness Ridge each and every Thursday!) Treading is a High Intensity cardio workout challenge. Pick your poison for equipment (Treadmill, Elliptical, Jacob’s Ladder) and then follow the program below.

Treading (40-minutes):

  • 5 minute warm-up
  • 5 minutes as run as fast as you can
  • 5 minute recovery
  • 4 minutes run as fast as you can (faster than previous interval)
  • 4 minute recovery
  • 3 minutes run as fast as you can (faster than previous interval)
  • 3 minute recovery
  • 2 minutes run as hard as you can (faster than previous interval)
  • 2 minute recovery
  • 1 minute ran as fast as you can (fastest speed possible — it’s only 1 minute!!)
  • 1 minute recovery
  • 5 minute cool down

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Cardio Blast!

This one is super fun and challenging, and is designed for the Treadmill. Segments A and B are done walking sideways on the treadmill. This will challenge you and leave you feeling completely uncoordinated! (Or maybe it’s just me!)

Cardio Blast (40-minutes):

Start with a 5 min – Warm-up

Next do 5 mins in Segmenat A: this is a Lateral (Sideways stepping) movement, and you are only increasing Speed. Do Segment A with no incline:

  • 1 min – 2.0 mph / 0 incline
  • 1 min – 2.2 mph / 0 incline
  • 1 min – 2.4 mph / 0 incline
  • 1 min – 2.6 mph / 0 incline
  • 1 min – 2.8 mph / 0 incline

Next do 5 mins in Segment B: this is another Lateral (Sideways stepping) movement, and you are only increasing Incline. Do not increase speed in Segment B:

  • 1 min – 2.0 Speed / 2.0 Incline
  • 1 min – 2.0 Speed / 4.0 incline
  • 1 min – 2.0 Speed / 6.0 incline
  • 1 min – 2.0 Speed / 8.0 incline
  • 1 min – 2.0 Speed / 8.0 incline

Next do 5 mins in Segment C: Move to a regular (forward) motion on the treadmill. This section is all about resistance with an intense incline:

  • 1 min – 2.0 Speed / 15 incline
  • 1 min – 2.4 Speed / 15 incline
  • 1 min – 2.8 Speed / 15 incline
  • 1 min – 3.2 Speed / 15 incline
  • 1 min – 3.6 Speed / 15 incline

Next do 5 mins in Segment D: Move to a regular (forward) motion on the treadmill. This section is about all out speed – so bring your incline back to 0%:

  • .30 sec – 100% ALL OUT Speed
  • 1 min – Recovery
  • .30 sec – 100% ALL OUT Speed
  • 1 min – Recovery
  • .30 sec – 100% ALL OUT Speed
  • 1.30 min – Recovery

Next do your 5 mins cool down

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Mountain!

This one is almost the reverse of treading. You increase speed (or intensity) at each interval. There are two variations on this workout. You can climb one “mountain” and simply keep increasing your intensity or speed every 3 minutes for 12 intervals. Or you can climb two “mountains” and follow the guidelines I have laid out below. And hey, if you’re feeling ambitious – how about 3 mountains for a good 60-minute cardio conditioning workout? Have fun…!

Mountain: (40 mins)

  • 5 mins – Warm up
  • 3 mins – Increase (speed or incline)
  • 3 mins – Increase
  • 2 mins – Increase
  • 2 mins – Increase
  • 1.30 min – Increase
  • 1.30 min – Increase
  • 1 min – Increase
  • 1 min – Increase
  • 2 mins – Recovery (back to baseline)
  • 3 mins – Increase
  • 3 mins – Increase
  • 2 mins – Increase
  • 2 mins – Increase
  • 1.30 min – Increase
  • 1.30 min – Increase
  • 1 min – Increase
  • 1 min – Increase
  • 3 mins – Recovery + Cool Down

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Cardio HIIT Workout:

This 40 minute blast follows the HIIT (High Intensity Interval Training) model by taking you up and down throughout the workout to maximize the intensity.

Cardio HIIT Workout: 40 mins

  •  5 minute warm up
  • Eight 30-second increases of intensity (incline) — (hold the 8th increase for 60-seconds)
  • Seven 30-second decreases of intensity (incline), back to baseline
  • 2 minutes active recovery at baseline
  • 1 minute strength spring (increase your incline to high and speed to moderate)
  • 1 minute recovery at baseline
  • 1 minute sprint ( low incline — fastest speed)
  • 2 minutes recovery at baseline
  • Eight 30-second increases of incline (hold the 8th increase for 60-seconds)
  • Seven 30-second decreases of incline, back to baseline
  • 2 minutes active recovery at baseline
  • 1 minute strength spring (increase your incline to high and speed to moderate)
  • 1 minute recovery at baseline
  • 1 minute sprint (low incline — fastest speed)
  • 2 minutes recovery at baseline
  • 5 minute cool down

 

COURT CHALLENGE AT MOVARA:

This class was set up as a series of stations done in rotation. Each station ran for 90 seconds, followed by 1 minute of “rest”, and by rest I mean running around the court for a minute before moving to the next station. Complete circuit and repeat. 40 minutes total workout time.

Stations included:

  • Step-ups/mountain climbers
  • Heavy bag throw-down
  • Run to the stop sign outside the building
  • Jump rope
  • Bike
  • Heavy ropes
  • High knees
  • Punching bag

Mt. Kilimanjaro at Movara:

Start your treadmill at incline 15 and brisk walking speed. Hold for 2 minutes. Then bring down your incline by one level every 2 minutes for 8 levels. Then begin 30 second all-out sprints with 30 second breaks in between. Workout ends at 45 minutes.

Sharon’s Bootcamp at Movara:

One station / no equipment / 4 exercises:

  • Suicides (3)
  • Squats (3)
  • Push-ups (6)
  • Sit-ups (9)

Complete in 1 minute (or as much of that program as you can in 1 minutes), and then repeat 10x. After 10 rounds, rest for 1 minute.

After the 1 min rest, we changed it up:

  • Suicides (3)
  • Burpees (3)
  • Sit-ups (6)
  • Push-ups (9)

Complete in 1 minute, repeated 5x. After 5 rounds, rest for 1 minute.

Then move to short sprints of 30 seconds each for remainder of 45 minute class.

 

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