~Week (Interval Training) SIX~

Week SIX: May 8-14

Wow! This is my last week of this interval training commitment! I truly feel as though I have taken control of my fitness with ~Whittle Your Middle~ and ~Interval Training~. I am happy that i've been able to find a place of doing this for my health and not just the numbers on a scale. I want to grow old gracefully and since having two children i've learned just how hard you have to work at this thing called life. Remember we create our own happiness so find something that makes you smile regularly :-)

SUN:
Day OFF!
~Happy Mother's Day~


MON:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!
30 Minute Interval Strength Training
15lbs 12 reps, 17.5lbs 8 reps, and 20lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 12.5, 15 and 20 lb weights
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)
Today I decided to start from heaviest to lightest just to change it up. I will most likely continue to do this in my workouts until I decide to challenge myself again!

20 minutes Elliptical



TUE:
Yoga
Body Flow
Yes I did both classes this morning and it felt great! I've been waiting to get the chance to try the Tuesday Power Yoga class and it was a great class but I still just love the Body Flow all around! Craig was off so we took advantage of it being just us for a change and rode our bikes to SeaWorld and enjoyed our time not having to lug around snacks, water, or two kids! We rode almost all of the rides we wouldn't typically be able to do! So much fun


WED:
Day Off

Thur:
Yoga

Fri:

25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!

30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Hip Adductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Leg Extension: 60lbs 12reps, 75lbs 8reps, 90lbs 4 reps
~Leg Curl: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
Double lunges for all of 30lbs and half of 40

20 Minute Steady Elliptical
Good Day!


Sat:
Surf Yoga
Wow this DVD is pretty awesome. I did a sun salutation with 6 sets of 12 push ups...OH YEA!


~Week One~
~Week Two~
~Week Three~
~Week Four~
~Week Five~




DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.

~Week (Interval Training) Four~

Week Four: April 24-30
Check Out Week One, Week Two and Week Three!

SUN:
Happy Easter = Day OFF!

MON:
5.5 Mile Run
Cliffs + Pier
Nice sunny but windy day. Felt it after for sure!

TUE:
Body Flow

30 Minute Interval Strength Training
15lbs 12 reps, 17.5lbs 8 reps, and 20lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 12.5, 15 and 20 lb weights
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)
Bumped it up a notch and boy i sure did feel the difference!

2030 minutes Elliptical
I held nice and steady but was.ready.to.be.done!

WED:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!

30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Hip Adductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Leg Extension: 60lbs 12reps, 75lbs 8reps, 90lbs 4 reps
~Leg Curl: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
Double lunges for all of 30lbs and half of 40

20 Minute Steady Elliptical
Today was wonderful!! I have a new BFF that i've socialized with from time to time around the gym and it's been sooo very nice to have her around. I am usually an all business kind of gal when it comes to working out but this has been a nice addition to my daily routine.

Thur:
Back/Abs
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down

So my plan for today had to be adjusted since my work schedule changed at the last minute. I snuck out early...thanks babe! Made it to the 8am Yoga class and it was awesome! I was once again reminded the importance of taking rest days to give your body the opportunity to grow stronger. So I will make an honest effort to take 2 days off a week.

Fri:
4 mile run and/or
Body Pump?
Yep I did body pump after changing up my routine nearly 6 weeks ago! It still kicked botty big time! I am feeling it today. After I went with friends and we did an extremely challenging run~45min? and I was holding strong until it was time to climb back down the "goat trail" haha not today thank you!

Sat:
Rest Day!!!
Happy Birthday Ruby!



DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.

~Week (Interval Training) Three~

Week Three: April 17-23
Check Out Week One here and week Two here!

SUN:
4-6 Mile Outdoor Run
3.5 Mile Run Pier Run Twice
Well today was the lil surfer girls birthday party so i'm sure glad I made the effort and got in a run today for tomorrow will be a well deserved rest day!

MON:
Rest Day
Good Day to rest after a party!


TUE:
Body Flow
Some kind of cardio for 30 minutes: Bike, Run or Elliptical
Today I was hoping to get a lil cardio in before and after Body Flow but the lil surfer girls slept in today!!!! So I actually doubled up on cardio to make up for all the birthday cake I've been eating since Sunday! I did my interval run on the treadmill for 25 minutes and then spent 30 minutes on the Elliptical reading The Glass Castle Whew! What a good day!

WED:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down

Don't forget to stretch before and after!

30 Minute Interval Strength Training
12.5lbs 12 reps, 15lbs 8 reps, and 17.5lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 10 12.5 and 15
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)
Today there were several women working with weights so I wasn't able to follow exactly my plan...I actally did 20 lbs instead for the last sets of a few exercises in the middle. Had a workout Buddy alongside too so was socializing too!! A very productive day and lots of fun!

20 Minute Steady Elliptical
Oh this is awesome! I actually did 25 minutes today thinking I was cutting it short from 30 minutes...bonus 5 min! Good thing cause there's still some Birthday Cake!


Thur:
Body Flow and Back/Abs
2.5 Mile Run
Well todays Pier Run didn't go so well. I'm sure it had a lot to do with my bolting out the door due to time. I did not stretch or warmup before hand...I know shame shame. I had done Body Flow this morning so I thought i could skip stretching...WRONG! I have been running more lately but I think tomorrow I may just do elliptical for cardio and take a break from running.

Fri:

25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light
jog for 5 minutes
~2 min cool down
30 Minute Elliptical
Needed to take a break from running so just did a good elliptical workout instead.


30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Hip Adductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Leg Extension: 60lbs 12reps, 75lbs 8reps, 90lbs 4 reps
~Leg Curl: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
Double lunges for all of 30lbs and half of 40
I bumped it up for the lower body training. You should work your muscles until fatigue and I just wasn't doing that until today! Oh yeah!

Sat:
Body Flow
20-30 Minutes of Cardio: Run or Bike




DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.

~Week (Interval Training) Two~

Week Two: April 9-16
Check Out Week One Here!

SUN:
4-6 Mile Outdoor Run
Oh yea a GREAT 5.5 miles...how's that for getting week two started!?!?

MON:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!

30 Minute Interval Strength Training
12.5lbs 12 reps, 15lbs 8 reps, and 17.5lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 10 12.5 and 15
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)

20 Minute Steady Elliptical
Had to cut it short due to time!


TUE:
Body Flow
20 min Elliptical
Abs & Back:
Back Extension-3 sets of 12 forward and each side
Knee Raises-3 sets of 12 forward and each side
Ab Bench-3 sets of 12: legs up, down, each side
I went through each exercise listed above to complete a set.
Dead Lifts: 30lbs 12 reps, 40lbs 8 reps, 50lbs 4 reps
Dead Row: 30lbs 12 reps, 40lbs 8 reps, 50lbs 4 reps
Clean & Press: 20lbs 12 reps, 30lbs 8 reps, 40lbs 4 reps

WED:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light
jog for 5 minutes
~2 min cool down

30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 50lbs 12reps, 65lbs 8reps, 80lbs 4 reps
~Hip Abductor: 65lbs 12reps, 680bs 8reps, 95lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 40lbs 12reps, 50lbs 8reps, 60lbs 4 reps
~Leg Extension: 45lbs 12reps, 60lbs 8reps, 75lbs 4 reps
~Leg Curl: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
I think I need to up some of my weights so I may do that next week. Also may want to avoid doing back work and legs the next day! I'm also doing squats with free weights and i'm not sure how much that dang bar weighs so this may need to be adjusted.


Thur:
Body Flow
Some kind of cardio for 30 minutes: Bike, Run or Elliptical
After a not so restful night of sleep and a very late night for the hubs and after dropping a bowl of oatmeal just to have the shatter proof glass shatter beyond recognition, I was just a little too late to barge into the middle of a body flow class, so I skipped! AND went out for an amazingly delicious and not so nutritious brunch. I'm off to a slow start for this 6 week training session! Oh well...i made up for it on my 4 mile run pushing the lil surfer girls. WOW...haven't done that in a while and it's pretty tough! We had fun though and I got in about an hour of cardio...although not nearly enough to burn off that meal!
Whittle



Fri:
Rest Day!!!
WHooooohoooo!!!


Sat:
Body Flow
20-30 Minutes of Cardio: Run or Bike
It was a launch at the gym today. It's when they have a new release for the les mills classes and do ALL of them back to back! I did about 45 of Body Combat before doing Body Flow!




DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.

~Week (Interval Training) One~

Ok so today marks the first day of my 6 Week Interval Training I pretty much solidified my routine for this upcoming week...finally!

If you haven't already done so, I highly recommend my 30 Day Whittle Your Middle Challenge because your core is the most essential part of your overall total body fitness.

Week One: April 3-9

SUN:
4 Mile Outdoor Run
beautiful day = awesome run!

MON:
Rest Day
~Happy Birthday Rita~

TUE:
Body Flow
Had a sick lil one ALL night long so no kids club for her and no workout for me :-(

WED:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!

30 Minute Interval Strength Training
12.5lbs 12 reps, 15lbs 8 reps, and 17.5lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 10 12.5 and 15
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)

20 Minute Steady Elliptical
After having very little sleep the last few nights, I didn't make it to the gym on time to do all that I had scheduled. Probably a good thing for my body. Remember my weights may differ from yours and that's okay. The most important thing is proper form. Don't forget to stretch between each set!

Thur:
Body Flow and Back/Abs
UGH! This week totally bites! Busy work week and spring break for the lil surfer girls although despite Ruby's stomach bug, they have been pretty cool girlies! The internet on the other hand has not been cooperating lately. Which turned my simple lil work project into over a 3 hour ordeal...but in the end it'll all work out. My gym class this morning was a completely different class and i'm not sure what the schedule was because I didn't double check for changes and I missed Tuesdays class for any announcements. This wouldn't be a huge deal except for today particularly I had my timing scheduled just so and planned to sneak out during meditation...so class was awkward and back/abs was skipped. I usually try to "reschedule" when I miss a workout but at this rate i'll be lucky if I squeeze in tomorrows routine...but it will be worth it because it's DATE NIGHT!!! Yep me and the SurfDad will be heading out to see G LOVE and the Special Sauce! OH YEA! That's just (one of) my favorite band! WOOT! WOOT! Oh yea and then there's the ole PMS=PIGGING OUT...next week will be better!

Fri:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light
jog for 5 minutes
~2 min cool down

30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 50lbs 12reps, 65lbs 8reps, 80lbs 4 reps
~Hip Abductor: 65lbs 12reps, 680bs 8reps, 95lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Leg Extension: 45lbs 12reps, 60lbs 8reps, 75lbs 4 reps
~Leg Curl: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Lunges: 50lbs 12reps, 65lbs 8reps, 80lbs 4 reps

20 Minute Steady Elliptical
Oh man it just didn't happen for me today. Oh well, I got a really nice visit with some friends and just when I thought I'd at least take the girls out for a run in the stroller...a little rain shower appeared but that's okay too because it produced a beautiful rainbow. It really bums me out that I missed today since i'll be going out to dinner. For me i'm the opposite of most: when I workout I continue to make healthy food choices when dining out instead of letting loose... but when I don't work out... uh oh! It doesn't matter so long as you jump back on the wagon tomorrow...tonight I will EAT.DRINK.BE MERRY!

Sat:
Body Flow
10 Minute Warm Up on Elliptical
30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 50lbs 12reps, 65lbs 8reps, 80lbs 4 reps
~Hip Abductor: 65lbs 12reps, 680bs 8reps, 95lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Leg Extension: 45lbs 12reps, 60lbs 8reps, 75lbs 4 reps
~Leg Curl: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
So I was able to make up my Lower Body Strength training today but unfortunately I did not meet my cardio goals. That's OK because tomorrow starts a brand new week and I get the chance to do it all over again!

DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.

~Introduction to an Interval~

I am going to focus the next 6 weeks on interval training. So this is more of a Focus than a Challenge. If you haven't already done so, I highly recommend my 30 Day Whittle Your Middle Challenge because your core is the most essential part of your overall total body fitness. You can also check out my results here!

For the next SIX Weeks I will focus my fitness on Interval Training. I will incorporate interval exercises for both strength training and cardio.

Before I got hooked on Body Pump, I was partial to free weights. During Whittle Your Middle I focused on Circuit Machines. Too many years ago to mention, I did an interval plan with free weights. I really like this Interval Strength Training Plan and may incorporate it into my routine at some point but, I would like to go back to my weight training roots. If your are new to weights please alter your workout according to your fitness level. Interval Training at any level can only do your body good but it's super important to listen to your body and work at your fitness level.

The Plan:

From April 1 to May 13, 2011
I will commit to 2 days/week for Interval Strength & Cardio Training.
I will post my plan at the beginning of each week and will update periodically.
I will continue to Eat Well and share my Nutritional Guidelines.
I will document any changes in weight, BMI or body fat at the end of the plan.

Stay Tuned for full workout routines...my goal is to have my weekly goals set by Friday.


DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.