1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

Ladies, my gift to you...ass kicking cardio!

Discussion in 'Female Health & Fitness' started by Chim-Chim, Apr 15, 2004.

  1. Chim-Chim

    Chim-Chim Well-Known Member

    Joined:
    Feb 18, 2004
    Messages:
    230
    Likes Received:
    0
    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)
     
  2. guava

    guava Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 15, 2004
    Messages:
    12,604
    Likes Received:
    19
    Ugh! Sounds evil. If I get bored, I'll try it.

    I've recently started using the treadmill at the gym instead of my stationary bike at home. It's got a 45 minute jogging program that almost killed me the first time I tried it, but I can make it through now after my third time. I'll note how many calories it says I burn then compare.
     
  3. guava

    guava Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 15, 2004
    Messages:
    12,604
    Likes Received:
    19
    Umm, just had to let you know that this topic shows up in the fitness forums as:

    Ladies, my gift to you...ass...

    :p
     
  4. Ansett

    Ansett Well-Known Member

    Joined:
    Jan 24, 2004
    Messages:
    141
    Likes Received:
    0
    Yeah, that's hilarious! Should bring a lot of the boys in here to see what the girlz are up to. Cue the tacky 70's disco music.
     
  5. Chim-Chim

    Chim-Chim Well-Known Member

    Joined:
    Feb 18, 2004
    Messages:
    230
    Likes Received:
    0
    yep

    Yeah I thought about that when I named it, but only AFTER I had posted it. I don't think I can go back to change it!!! :o

    Oh well, It took me forever to type it up, so the more people who look at the post the better!!!
     
  6. Luke.S

    Luke.S Well-Known Member

    Joined:
    Feb 10, 2004
    Messages:
    309
    Likes Received:
    0
    I'm dissapointed now.
     
  7. Bo Jones

    Bo Jones Well-Known Member

    Joined:
    Mar 10, 2004
    Messages:
    271
    Likes Received:
    0
    Admittedly, thats exactly what brought me here. Blame the hormones.
     
  8. Chim-Chim

    Chim-Chim Well-Known Member

    Joined:
    Feb 18, 2004
    Messages:
    230
    Likes Received:
    0
    Lol!

    Would it make you feel better if I posted my big fat butt? ;)
     
  9. piel2000

    piel2000 Well-Known Member

    Joined:
    Mar 30, 2004
    Messages:
    19
    Likes Received:
    0
    hey chim-chim it is me piel1998 i am back and will be alive tomorrow. you have about fell out of the tree on this program. i will have to say this exersize program is for one wanting a heart attack. k atleast it would give me a heart attack. tomorrow i start back on a diet and taebo for cardio. wish me all the luck.......... :tu:
     
  10. guava

    guava Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 15, 2004
    Messages:
    12,604
    Likes Received:
    19
    I checked yesterday, and my treadmill says I burn about the same in my 45 minute program.

    Did you try it?

    Just reading it makes me tired, but, for the bored, I suppose it's great variety.
     

Share This Page