Posts Tagged ‘fat burning cardio’

7/5/11 – Tuesday – Endurance/Fat Burning Cardio

Tuesday, July 5th, 2011

Potential PT #1- Endurance/Fat Burning Cardio

Stretch

Run 400 Meters – Repeat 4-8 times. Rest a maximum of 2 minutes between each run.

Run each one as hard and as fast as you can.  Since this high intensity training, we would rather see you run 4 at a high speed/rate as opposed to 8 at a medium speed/rate.

Abs/Core:

3 Rounds (circuits) of:

1. Plank 1 minute and 30 seconds
2. Leg Lifts – 20
3. Crunches with legs in air in seated position – 40

Stretch

- Ben

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6/28/11 – Tuesday – High Intensity Cardiorespiratory

Tuesday, June 28th, 2011

Potential PT #1 – Sprints/ High Intensity Cardio Training

Stretch

Run 800 Meters (1/2 mile)
Run 400 Meters (1/4 mile)
Run 200 Meters (200 yards)
Run 100 Meters (100 yards)
Run 200 Meters
Run 400 Meters
Run 800 Meters

Abs:
Flutter Kicks 2 x 35
Sit Ups 2 x 25
Leg Levers 2 x 25
Left/Right Sit Ups 2 x 30 (15 each side)
Plank 2 x 1 min 30 seconds

Stretch

- Ben

 

Potential PT #2 – Metabolic Running

This strategy is used  to shock your metabolism when running so that you will burn calories for awhile after you finish your workout…Try it out:

Run 3 – 5 miles

When running, for every mile sprint 3 different times, each for 20 seconds, then slow back down to your normal pace. So if you run 3 miles, you should have completed 9 sprints at 20 seconds a piece.

This will be challenging and if it is too difficult then adjust the number of sprints per mile but try and at least do a minimum of 2 per mile.

NOTE: This is a short to medium distance run for a lot of people. But since everybody runs at different abilities, be sure to adjust the length to best suit you personally. But be sure to stay with what would be a nice short to medium length run for yourself. 

-K

 

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