As a video producer, fitness enthusiast and health freak, Sarah Dussault brings you the latest healthy lifestyle info that lands somewhere in between a Hungry Girl and a Skinny Bitch.
FitSugar “gives” you Fergie’s leg routine, but I’ve read many times before that she is a big fan of walking on an incline (like 10+) on a treadmill. Why is it that there are so many variations of what celebs do to stay fit? Who is right? Is everyone wrong?
This fitness plan is for anyone who has been exercising for at least the past 6 months or has previous experience with weights and getting back into the swing of things. If you have not yet introduced weights into your fitness plan, start here! This is for cardio junkies who want a faster resting metabolism too!
Please consult your physician before you begin any new exercise program.
Cardio 3-5x a week for 20-40 minutes at a moderate intensity. Moderate intensity can be found by substracting your age from 220, and then multiplying that number by .6 for the low end, and .8 for the high end. Keep it in that range!
Cardio 1: Jog for 5 minutes, followed by walk for 1 minute, fast run for 1 minute, walk 1 minute, fast run 2 min, walk 1 min, run 3 mins, repeat. Cool down with a nice 5 minute walk.
Cardio 2: Jog at a steady state for 40 minutes at an intensity you can do without stopping. Not there yet? Try walking at a brisk pace that gets your heart rate into this zone.
Cardio 3: Set treadmill incline to a 6, and speed to 3.5 mph. Warm up for 5 mins, then up the hill to 10 incline and speed to 4 mph for 1 minute, rest down at 6 incline for 2 minutes, repeat for 10x. Mix it up to beat boredom, rather than 2 minutes at a 6 incline, do one minute at 8, then 6. Try this on a bike or elliptical using the resistance.
Weights 2-3x a week. Do each move 8-12 times, rest for 30 second to 1 minute and repeat. Move on to the next move.
Moves:
Sumo Squat
Single Leg Lunge
Bicep Curl
Lateral and Front Shoulder Raises
Overhead Tricep Extension
Modified Pushup
Supermans
Abs - Choose only one move (Bicycles, Crunch, Plank)
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…
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?
I was surprised at how warm it felt in Boston today! While walking into the gym, I decided to warm up running around downtown Boston instead of using the treadmill. After 35 minutes of leisurely running around Boston Common, the Charles River and down Comm Ave, I hit the weights. Here is the routine:
-Single Leg Backwards Lunge with Bicep Curl on a Foam Pad: I did 15-20 reps on each leg and a total of 20 bicep curls using 10 lb dumbbells.
-Push up T-Twists: I did 20 push ups (10 twists to each side)
-Bicycle Crunches: I did 30 reps (or 60 total twists)
-Sumo Squat Series: I did 20 sumo squats with 10 lb dummbells in each hand, then pulsed for a count of 5 up on my left tippy toe, then my right. Then I alternated tippy toes while staying in squat position for 6 counts then stayed up on both tippy toes for 10 counts.
-Chest Press on Physio Ball: I did 20 reps using 15 lb dummbells in each hand. I also put my feet on top of two balancing pods to engage my core.
-Plank: I did this for 1 minute and put my feet on the balancing pods again.
I did this sequence 3 times! I then ran home and had to eat something. This is what happens when I don’t do anything on the weekends :)
