Don’t you just love the sore feeling you get after a good workout? It’s a constant reminder that you worked your muscles hard. No pain no gain, right? Lately I’ve been doing workouts from the LiveFit 12 Week Trainer and that sore feeling seems to be a regular occurrence.
Isaac and I completed Phase 1 of the program together and it went really well. For the first time I was able to get Isaac excited about going to the gym and working out with me. It was fun! But now, instead of moving on to Phase 2 with Isaac I’ve decided I’m going to try out some the workouts from Phase 3.
The main reason I’ve decided to do this is because Phase 3 is about getting lean and incorporates cardio into the training so that you’re torching calories while preserving as much muscle as possible. The other reason is because I want to do other workouts throughout the week like yoga, running, Core Barre classes, etc. So rather than following the program exactly, I’m going to incorporate the Phase 3 workouts in a few times a week and do other workouts as well.
On Saturday I did the Day 58- Back, Biceps and Triceps workout and although it was a bit long (over 1.5 hours), it was a great workout and I’ve been quite sore all weekend – especially my arms and abs. I followed the weight training portion of the workout, but instead of doing running sprints, I decided to switch things up with 30 minutes of walking on the treadmill (I had a magazine I wanted to read and it’s much easier for me to walk and read). But, don’t let the word “walk” fool you, this interval workout still had my heart pumping. According to my heart rate monitor, I burned about 290 calories.
So if you’re in need of some sweaty cardio, give this 30 minute workout a try.
Ready? Set? Go!
Throughout the workout you’ll be steadily increasing the incline as you go from the walking speed to power-walking (sprints) every 30 seconds (i.e. For the first 5 minutes you’ll be at a 1% incline and every 30 seconds you’ll switch from the walking speed (say 4.0 MPH) to the sprinting speed (4.5).
|Time (in minutes)||Incline||Walking Speed||Sprinting Speed|
|1 – 5||1%||3.7 – 4.0||4.5|
|6 – 10||2%||3.7 – 4.0||4.5|
|11 – 15||3%||3.7 – 4.0||4.7|
|16 – 20||3%||3.7 – 4.0||4.7|
|21 – 25||4%||3.7 – 4.0||5.0|
|26 – 30||4%||3.7 – 4.0||5.0|