Bill in the gym

Here is an updated explanation of interval training. As I said in my previous post, this was the secret of my success. It maintains your heart rate for the 42 minutes of the workout. In the course of the session, you will walk a mile on the treadmill, do 120 abdominal crunches, six dumbbell lifts and body weight lifts on a mat and ball. This will help you burn fat for longer than 24 hours after you work out. All of this is low-impact; that’s an important detail to note.

To start: 10 minutes on a treadmill at 3.8 miles an hour to warm up.

  • Lying flat on the bench, lift 12- to 15-pound dumbbells, holding them at your head level, and lift up to form an A; 20 repetitions
  • 1 minute on StairMaster
  • Back to bench, same weights; hold upper arms at 90-degree angle to your head, stationary; lift forearms only; 20 reps
  • 1 minute on StairMaster
  • Standing preacher curls with 20-lb. dumbbells; 20 reps
  • 1 minute on StairMaster
  • Repeat 20 reps of preacher curls
  • 1 minute on StairMaster
  • Leg lifts on mat, 20 reps each leg
  • 1 minute on StairMaster
  • On mat 3 sets, 20 reps each, of stomach crunches; knees up, feet on mat, hands at ears; then head and shoulders up, curl toward stomach; head, shoulders up stationary, then knees curl toward stomach; then finally head and knees up in unison
  • On mat knees up feet on mat hold one knee and lift your butt with the other 20 reps switch sides and repeat
  • Before you get off the mat, 6 cat/dog back arches to stretch your back
  • 1 minute on StairMaster
  • Repeat crunches for a total of 20 each
  • 1 minute on StairMaster
  • 20 stability ball squats
  • 1 minute on StairMaster
  • Repeat squats

Finish with 8 minutes back on the treadmill at 3.4 mpg to cool down.

This entry was posted on Wednesday, May 30th, 2012 at 3:02 pm and is filed under Fitness By Design, Workouts and Routines. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.