Chim-Chim
April 15th, 2004, 02:03 PM
This exercise is noted for burning 550 calories in 45 minutes. For any of you out there like me who need a change with cardio I urge you to take this into consideration!
This is done in 8 circuits:
Circuit 1 (10 minutes): Treadmill
Jog 3 minutes at a 2% incline
Run at moderate pace for 6 minutes (you should be able to hold a conversation without gasping for breath)
Do walking leg lifts: Reduce treadmill speed to 1.5 mph, hold handrails, and exaggerate your walking stride. Each time you get ready to take a step forward, lift your back leg a few inches first. Continue this for 1 minute.
Circuit 2 (3minutes): Jumping Rope
While jumping hop from left foot to right for 30 seconds
Jump with feet together for 45 seconds
Jump with legs going in and out like jumping jacks for 30 seconds
Jump with feet together for 45 seconds
Raise one knee at a time to chest level for 30 seconds to stretch.
Circuit 3 (5 minutes): Rowing Machine
Row at a moderate pace. When pulling the bar toward you, alternate between bringing elbows to shoulder height and rib cage to work different parts of the back.
Circuit 4 (4min. 30 sec): Squat Thrusts and Bicycle Crunches
Stand with feet shoulder-width apart, knees soft and hands on hips. Crouch down and place hands on floor in front of feet. Jump back into push-up position then hop back to crouch position and stand up. Repeat for 1 minute
Lie back with hands behind head and alternate touching each elbow to opposite knee for 30 seconds. Keep feet off of the floor.
Repeat both exercises twice.
Circuit 5 (10 minutes): Elliptical Machine
Go forward for 4 minutes in a moderate pace, then 1 minute at a fast pace.
Go backward for 5 minutes: 2 minutes at a moderate pace, 1 minute fast, 2 minutes moderate.
Circuit 6 (4 min. 30 seconds): Lateral Step-ups
Hold a 1-3 Lb. Dumbbell in each hand and alternate with feet stepping up and down on an aerobics step. Do this for one minute
Do squats for thirty seconds
Alternate between the two workouts until the time is up.
Circuit 7 (3 minutes): Kickboxing Drills
Facing the mirror, run in place for 5 seconds and then alternate kicking forward with your left and right foot for a minute.
Alternate doing jabs for next minute
Do one minute of squats
Circuit 8 (10 minutes): Bike pyramids
Ride at moderate pace for 3 minutes
Ride fast for 2 minutes
Slow down to moderate for 1 minute
Then bike hard while standing for1 minute
Sit and finish with 2 minutes at moderate pace and Cool down for 1 minute (or as needed)
This is done in 8 circuits:
Circuit 1 (10 minutes): Treadmill
Jog 3 minutes at a 2% incline
Run at moderate pace for 6 minutes (you should be able to hold a conversation without gasping for breath)
Do walking leg lifts: Reduce treadmill speed to 1.5 mph, hold handrails, and exaggerate your walking stride. Each time you get ready to take a step forward, lift your back leg a few inches first. Continue this for 1 minute.
Circuit 2 (3minutes): Jumping Rope
While jumping hop from left foot to right for 30 seconds
Jump with feet together for 45 seconds
Jump with legs going in and out like jumping jacks for 30 seconds
Jump with feet together for 45 seconds
Raise one knee at a time to chest level for 30 seconds to stretch.
Circuit 3 (5 minutes): Rowing Machine
Row at a moderate pace. When pulling the bar toward you, alternate between bringing elbows to shoulder height and rib cage to work different parts of the back.
Circuit 4 (4min. 30 sec): Squat Thrusts and Bicycle Crunches
Stand with feet shoulder-width apart, knees soft and hands on hips. Crouch down and place hands on floor in front of feet. Jump back into push-up position then hop back to crouch position and stand up. Repeat for 1 minute
Lie back with hands behind head and alternate touching each elbow to opposite knee for 30 seconds. Keep feet off of the floor.
Repeat both exercises twice.
Circuit 5 (10 minutes): Elliptical Machine
Go forward for 4 minutes in a moderate pace, then 1 minute at a fast pace.
Go backward for 5 minutes: 2 minutes at a moderate pace, 1 minute fast, 2 minutes moderate.
Circuit 6 (4 min. 30 seconds): Lateral Step-ups
Hold a 1-3 Lb. Dumbbell in each hand and alternate with feet stepping up and down on an aerobics step. Do this for one minute
Do squats for thirty seconds
Alternate between the two workouts until the time is up.
Circuit 7 (3 minutes): Kickboxing Drills
Facing the mirror, run in place for 5 seconds and then alternate kicking forward with your left and right foot for a minute.
Alternate doing jabs for next minute
Do one minute of squats
Circuit 8 (10 minutes): Bike pyramids
Ride at moderate pace for 3 minutes
Ride fast for 2 minutes
Slow down to moderate for 1 minute
Then bike hard while standing for1 minute
Sit and finish with 2 minutes at moderate pace and Cool down for 1 minute (or as needed)