Potential PT #1 – Tempo Run and Abs
Tempo Run 25 minutes
Plank 1 min
Bosu Sit Ups (perform sit ups while sitting on bosu ball) 3 x 30
Double Crunches 3 x 35
Roll Ups 3 x 10
Plank 1 minute
Potential PT #2 – Cardiorespiratory Trainng
Apologizes for the late post, my internet provider isn’t exactly in the upper echelon when it comes to customer service!
Now that the Mini Marathon Training is over, it will be time for a change up in my basic workout design and schedule. I will still be blending together a mix of total body fitness, upper and lower body strengthening, circuit training, and cardiorespiratory and endurance training, but the cardio won’t be based around long distance running (Until I find another race to train for!).
1. Run 1 mile (at a very accelerated pace)
2. Stationary Bike for 25 Minutes – You’ll want to keep your heart rate up at a proper level. Target heart rate to reach proper aerobic training is different for each and every individual depending upon, age, sex, weight, height, resting heart rate, and a bunch of other metabolic factors that we obviously can’t select and target for everyone following this PT. However, the stationary bikes at most gyms have a chart or graph on their bikes for the general population that shows the target heart rate for aerobic exercise, and they should also have on station heart rate monitors for the bikes. So focus on staying on the upper end of that aerobic chart for at least 15 minutes while on the bike!
3. Run 100 meters (or yards)
Run 400 meters
Run 100 meters