Sarah Fit

Guaranteed Fat Loss Workout Program

Bored with your New Years resolution yet?  Spice up your routine with day 2 of my fat blasting workout routine.   Get day 1 here! This routine is an advanced strength training routine that has been designed to burn fat while toning up your entire body. 

Who should do this workout? 

Designed by Revolution Fitness CPT and Body Evolver founder, Mike D’Angelo, this program is a two day split. It’s ideal for someone who has at least 3-4 days to dedicate to strength training. It’s also perfect for cardio junkies looking to lose weight! It is not meant for beginners who do not have experience working in the gym.

Keeping reading for a visual demo…

Or watch the video below if you like adding the audio…

Running in the cold ain’t so bad

I’ve grown to really enjoy running in cold weather, something I never thought possible.  After getting some running accessories (nike hat and gloves), I find that it’s empowering to be able to go the distance in the freezing temperatures.

I feel empowered because this was once one physical activity I had sworn off a long time ago.  When I see people running outside in the morning, I get sort of jealous that they can exercise outside in the early hours.  Similarly I get jealous when I see people run in the dark, something I also do not do, primarily for safety reasons.  I’ve learned lately there is little you cannot do, if you set your mind to it.  When I start getting busier, maybe I’ll try one of the earlier.

Today I went for a 45 minute run that consisted of a few intervals interspersed around 12:30 pm. I plan to do some yoga later as well.

Today’s Workout

The treadmills at Revolution Fitness have some great interval programs plugged in.  I’ve never found a single pre-made treadmill workout to be challenging but these girl you a max and a min speed option, as well as a ratio of 1:1, 1:2, or 1:3 … So anyway, since it was FREEZING in Boston, I pushed it on the treadmill for 30 minutes with the 1:2 interval program, setting the low at 5.5 and the high at 7.5 mph.  To be honest, it wasn’t my best workout.  Next time I’ll up the fast to 8 or 8.5 like usual.

I then did some quick strength training focusing on my day 2 split which is back, shoulders, triceps and abs.

I did 3 sets of the following -

Overhead Push Press - 20 lb

Upright Row - 20 lb

Back Extensions

And then the meter ran out so I finished the rest at home…

Tricep Pushups

Tricep Kickbacks

And a quick ExerciseTV 10 minute ab and back workout that made me realize my abs were still sore from Tuesday’s workout…

Hoping to get some free yoga in this weekend!  What about you?

This Week’s Workout Schedule

Monday - 75 mins of Vinyasa Yoga.

Tues - Ran outside for 40 minutes (approx 4 miles, maybe 4.5)

Wed - Elliptical for 20 mins followed by 60 mins of Pilates

Thursday - Ran 1.5 mi to the gym, strength trained for 1 hour with Mike D (Legs, Biceps, Chest, Abs) and then ran home.

Friday - Warmed up on elliptical for 10 mins followed by 60 mins of Gentle Yoga.

Stay tuned for the video featuring my training session with Mike D.  We went through Day 1 of the 2 day split I followed to lose the body fat.

Cross Fit Virgin

For the first time ever I tried Cross Fit today!  Mike D and I worked out together in “the pit” at Revolution Fitness in Boston, MA.  So I still am not quite sure what Cross Fit is or why it’s gotten such a recent following but it was sorta fun.

We did 3 sets of 6 exercises.  We started with vertical jumps like the one’s shown in this picture.  We did about 12-20 jumps on top and over, then back.  Next we did 20 reps of squats on a bosu ball using kettlebells.  Then I did 20 reps of Kettlebell dead lift swings.  Then we did 20 reps of slings.  Next, 15 reps on each side for the oblique wall toss with a ten pound ball.  Finally we finished up with 40 steps ups (quick feet) on an aerobics step.  It was pretty fun all in all.

I could definitely do this when I’m not in the mood to run but want a little bit of cardio with my strength training.

To finish up, we did some upper body lifting or rather toning in my case.  I did a chest press with 15 lb dumbbells on a physio ball for 20 reps, incline chest press with 15 lbs on each side, and 20 reps of 10 lb dumbbell curls.  I did these three for 3 sets, and finished up with 3 sets of a bicep reverse curl with 40, then 30 lbs.

Today’s Workout

I’ve been rather lazy these days after my “weigh in,” I won’t lie.  Today, I got to the gym and hopped on the Precor (elliptical thing) for about 25 minutes before the Pilates class started @RevFitBoston - Tomorrow I will kill it with Mike D again, I suppose.