i hate make up work!

by Janetha on April 21, 2009

in body for life,moves

so i missed my workout on sunday because i was having too much fun at closing day at my local ski resort. it was a win lose situation. but i had to make up for my missed cardio session, so i doubled up the workout yesterday!

when i have to double up cardio with weights, which i try to NEVER do but it does happen every so often, i always do my cardio prior to the weights.  some may argue that this is the wrong way to do it because you cannot lift as much as usual if you have fatigued yourself with HIIT (high intensity interval training).  well, the way i look at it is this: i do not eat for one hour after my HIIT session and i always eat immediately after my weight training session!  so, if i do HIIT and then do my lower body work out for an hour, i can eat immediately after and still get the fasting effects post-HIIT.  so that is what i do. love it or hate it.

i chose the treadmill for yesterday’s HIIT.  here is what my routine looked like:

incline=0.0

  • minutes 1, 2 @ 5.0 mph (level 5 RPE)
  • minute 3 @ 6.0 mph (level 6 RPE)
  • minute 4 @ 6.5 mph (level 7 RPE)
  • minute 5 @ 7.0 mph (level 8 RPE)
  • minute 6 @ 7.5 mph (level 9 RPE)

incline=0.5

  • minute 7 @ 6.0 mph (level 6 RPE)
  • minute 8 @ 6.6 mph (level 7 RPE)
  • minute 9 @ 7.2 mph (level 8 RPE)
  • minute 10 @ 7.8 mph (level 9 RPE)

incline=1.0

  • minute 11 @ 6.0 mph (level 6 RPE)
  • minute 12 @ 6.7 mph (level 7 RPE)
  • minute 13 @ 7.4 mph (level 8 RPE)
  • minute 14 @ 8.1 mph (level 9 RPE)

incline=1.5

  • minute 15 @ 6.0 mph (level 6 RPE)
  • minute 16 @ 6.8 mph (level 7 RPE)
  • minute 17 @ 7.6 mph (level 8 RPE)
  • minute 18 @ 8.3 mph (level 9 RPE)
  • minute 19 @ 9.0 mph (level 10 RPE)

incline=0.0

  • minute 20 @ 4.5 mph (level 5 RPE)

5 minute gradual cool down.

and then after a 10 minute break it was onto my lower body workout. weeeee! although i was really tired, i still had to do it. and i know i used less weight than i usually can doing my LBWO without the cardio before, but i still got a killer workout and i can still feel it today, so i think it was all good in the hood.  if you click the names of the exercises it will take you to an example of what they look like :)

quads

bulgarian split squats:

  • 12 reps each leg w/ 5 lb dumbbells
  • 30 second rest
  • 10 reps each leg w/ 7.5 lb dumbbells
  • 30 second rest
  • 8 reps each leg w/ 10 lb dumbbells
  • 30 second rest
  • 6 reps each leg w/ 12 lb dumbbells
  • 30 second rest
  • 12 reps each leg w/ 7.5 lb dumbells
  • no rest

bench step ups:

  • 12 reps each leg w/ 7.5 lb dumbbells

hamstrings/abs

stiff legged barbell dead lifts:

  • 12 reps with 25# bar
  • 30 ball crunches
  • 10 reps with 30# bar
  • 30 ball crunches
  • 8 reps with 40# bar
  • 30 ball crunches
  • 6 reps with 50# bar
  • 30 ball crunches
  • 12 reps with 30# bar

stability ball hamstring curls:

  • 12 reps

butt

cycle twice:

calves

laying calf raises on leg press machine:

  • 12 reps @ 60#
  • 15 second rest
  • 10 reps @ 80 #
  • 15 second rest
  • 8 reps @ 100 #
  • 15 second rest
  • 6 reps @ 120 #
  • 15 second rest
  • 12 reps @ 60 #
  • no rest

standing calf raise machine:

well that was it for my workout.  i usually get more abs in on lover body day as well as more lunges and butt and side work, but i was TIRED and running late for my family date!

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