Monday, November 14, 2011

The first rule of Zombieland: Cardio.

"When the zombie outbreak first hit, the first to go, for obvious reasons... were the fatties."


Week 3: Creative Cardio

I used to run a lot back in high school but since moving out of Mom's house and becoming an adult with responsibilities and bills (and the ability to party as loud as I want all night if I want) running was put on the back burner so often that I just stopped doing it all together. 

I wish that [for me] getting back into running was as easy as riding a bicycle, something that we'll just always remember how to do well. But unfortunately that's not the case here. My lung capacity has always felt a little underdeveloped even while at my most active. Tack on years of complete disregard for my health (eating habits, lack of exercise, a short stint with smoking cigarettes) and you'll end up completely terrified of a zombie outbreak because CARDIO is the KEY to SURVIVAL! 

This week will focus on creative ways to get in good worthwhile cardio that isn't running on a treadmill for hours in a gym. It's so boring to me… which is probably why I don't do it. 

The definition of Cardio[vascular exercise] is: An activity that raises your heart rate to a level where you're working but are still able to talk. 

"Izumi Tabata found out that 20 seconds of maximum effort followed by 10 seconds of rest repeated for 8 cycles, gives you the same benefits as 40 minutes or more of moderate, steady pace cardio. So you can spend 4 minutes of complete brutality or 40+ minutes drooling with boredom on the elliptical machine – your choice." -Zuzana, Bodyrock.tv

So for this week my workouts will look like this:

*3 sets of 8 rounds = 12 minutes.

Day 14: Interval Cardio part 1: 20 seconds on/10 seconds off X 8 rounds: Knee highs with jump rope. Followed by same HIIT of Seated pull ups. Repeat first exercise for last set.

Day 15: Interval Cardio part 2: same sequence 20 on/10 off X 8 rds: Mountain Climbers. Star crunches. Repeat first exercise for last set. 

Day 16: IC Part 3: 20 on/10 off X 8 rds: Burpees. Prisoner get up. Repeat first exercise for last set. 

Day 17: IC Part 4: 20 on/10 off X 8 rds: Big jump forward, two jumps back. One leg lift and toe touch. Repeat first exercise for last set. 

Day 18: IC Part 5: One leg hop forward (left) one leg hop back (right)/ one leg hop forward (right), one leg hop forward (left). Confused? Click here. Full body rows and kick up. Repeat first exercise for last set. 

Day 19: IC Part 6: Surfer. From standing position drop down on your belly, power up making sure to land with your toes pointing to the left, jump up. Drop down on your belly, power up to the right and jump up. Round kick and knee raises. Repeat first exercise for last set. 

Day 20: Active Rest day! 

Good luck with your training and I'll post my scores on Sunday!

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