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Get It Up, Your Heart Rate That Is: Full Body Experience


The other night I felt the need to get my heart rate up and to sweat. I really enjoy a good circuit workout, but I thought I would start by spending some cardio time on the trusty old Precor elliptical (set a fixed 20 degree incline) and follow up with strength training circuit. It was great and I slept well last night! For the cardio section, when it says "recover" move at a pace similar to a jog. Here’s what I came up with:



Cardio

Time Level Speed
0:00–5:00 6 130-140
5:00-6:00 7 0:10 sprint, :20 run – repeat
6:00-7:00 7 recover
7:00-8:00 8 0:10 sprint, 0:20 run – repeat
8:00-9:00 8 recover
9:00-10:00 9 sprint
10:00-11:30 9 recover
11:30-12:30 10 sprint
12:30-14:00 10 recover
14:00-15:00 11 sprint
15:00-16:00 10 recover
16:00-18:00 9 recover
18:00-19:00 9 steady pace
19:00-20:00 8 forward no hands
20:00-22:00 8 backwards

To see the second half of the workout, just read more


Circuit – Repeat twice

Exercise Time/Reps Weight
Step Up 1 minute 12" step
Alternating Forward Lunges 8x sets 5 to 10 lbs
Single Leg Bicep Curls 8x each leg 5 to 10 lbs
Wide Squat with Overhead Press 10x 10 to 20 lbs
Bent Over Rows 15x 5 to 10 lbs
Squat with Side Arm Raise 10x 5 to 10 lbs
Alternating Backward Lunges 10 sets 5 to 10 lbs



Cool Down

Exercise Time/Reps
Core Work Elbow Plank into Downward Dog Hold each 30 seconds, 3 sets
Ab Work Crunches 25 reps
Pulsing Crunches 25 pules at top of crunch
Bicycle Crunches 25 rep ( a rep being both sides)
Boat Pose hold :30, 3 times
Stretch Hamstrings
Quads
Inner thighs
Glutes
Chest
Back
Hold each stretch for 15 to 30 seconds, 2 times

Try it and tell me what you think. Click here for a printer friendly version.

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