Mar 29th, 2016

Category: Training

Accelerated Fat Melter!

HUMP DAY WEDNESDAY WORKOUT.

Hump day Wednesday Workout!

But, before we begin………..Words to the wise!

Remember, you pick your pace depending on your body mechanics! You are in charge of yourself. I’m here to motivate! Clue into your perceived exertion rate!

 

Minute                                  Activity

0 to 5:00                              Warm-up

5:00-11:00                         Alternate a 30-second speed burst with a 90-second recovery pace.  Do 3 sets.

11:00-17:00                      Alternate a slightly faster 30-second burst with a 90-second recovery.  Do 3 sets.

17:00-23:00                      Alternate an even faster 30-second burst with a 90-second recovery.  Do 3 sets.

23:00-29:00                      Alternate an all-out 30- second sprint with a 90-second recovery.  Do 3 sets.

29:00-35:00                      Cool Down.

 

 

Extra Credit!!

Pick the ACTIVITY that you enjoy.  It can be anything, just as long as it is cardio and it revs up that heart rate and blood flow.  35 minutes is optional as well, feel like doing a few more intervals, ROCK IT!!  Start additional intervals at the 29 minute mark and save the cool down for last.  LET’S DO IT!

 

Word to the wise!  Remember to Reset the muscles used in your training.  Incorporating active stretching or foam rolling at the onset of training is what I have found to be key to proper mobility and increased movement and range of motion during training.  Keeping your training balanced with FUNCTIONAL FLEXIBILITY movements and static stretches to reset muscles used is the difference between knocking on the door to potential injuries or NOT.

In health,

Kirsten