Then do some cardio!
You'll need a deck of cards!!
I warmed up 5 min on an elliptical I recommend a warm up for you too but whatever you choose is fine.
Here it is
Hearts = hop squats (keep your back straight and bring your hands to the floor so your finger tips touch the sides of your feet then explode up and reach your hands to the sky)
Diamonds = Plie squats (toes pointed out in a wide straddle position drop your butt till you reach a 90 degree angle then back up)
Spades = Lion pushups (aka dive bombers)
Clubs = Crab tap
5 min cool down your choice.
I did this more concentrated on form and not speed it was killer in a good way!
Go get it!
Thursday, April 26, 2012
Saturday, April 21, 2012
Have you missed cardio?
Well I haven't but I've missed telling you about it!
Today's cardio is not for the weak...
You'll need a spin bike (regular bike is fine but dont even bother on that lame seated one), treadmill, stair master and an elliptical with optional moving arms. You can sub any machine if one is not available but make sure they are all different.
What I did:
1 min warn up on the spin bike a nice moderate speed
4 min increase tension and stand
Switch
5 min walking lunges on the treadmill
Switch to stair mill
1 min straight step
1 min facing left (stepping up sideways)
1 min facing right
1 min single step flex/ slight back leg lift at the top
1 min two steps at a time
Switch
10 min on elliptical with arms
Every other min switch between steady arms on handles and crouching sprints with your arm stationary.
Switch back to the stair mill
1 min straight step
1 min facing left (stepping up sideways)
1 min facing right
1 min single step flex/ slight back leg lift at the top
1 min two steps at a time
Switch
5 min walking lunges on treadmill
Switch back to spin bike
4 min same increased tension standing
1 min sitting and an easy speed.
STRETCH and enjoy!
Good luck!
Today's cardio is not for the weak...
You'll need a spin bike (regular bike is fine but dont even bother on that lame seated one), treadmill, stair master and an elliptical with optional moving arms. You can sub any machine if one is not available but make sure they are all different.
What I did:
1 min warn up on the spin bike a nice moderate speed
4 min increase tension and stand
Switch
5 min walking lunges on the treadmill
Switch to stair mill
1 min straight step
1 min facing left (stepping up sideways)
1 min facing right
1 min single step flex/ slight back leg lift at the top
1 min two steps at a time
Switch
10 min on elliptical with arms
Every other min switch between steady arms on handles and crouching sprints with your arm stationary.
Switch back to the stair mill
1 min straight step
1 min facing left (stepping up sideways)
1 min facing right
1 min single step flex/ slight back leg lift at the top
1 min two steps at a time
Switch
5 min walking lunges on treadmill
Switch back to spin bike
4 min same increased tension standing
1 min sitting and an easy speed.
STRETCH and enjoy!
Good luck!
Tuesday, April 10, 2012
I look good with gold
Thank you to everyone at Remix Pro and everyone who came out to see the event and help support a GREAT cause!
Thursday, April 5, 2012
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