Personal Training
Halloween BOO-ty Workout!
HAPPY HALLOWEEN!!!!
I want to extend my thoughts, prayers and best wishes to all those who were Affected-whether big or small by Hurricane Sandy. We got hit hard, but not nearly as hard as some other states. I extend my love and thoughts to you, your family and friends.
Today I wanted to share a KICK BUTT treadmill BOO-ty Workout! This is an advanced interval style workout utilizing different inclines and speeds on the tread! ENJOY!
*The first part of this workout (after the warm up) you will start the “work” on an incline of 15%. Like I said, this is an advanced workout so please adjust the speed and incline accordingly if you are more of a intermediate or beginner! Minutes 5-17 you will stay between 15-10% incline (decreasing each minute) After the incline portion of this workout, you will continue with faster sprints on a incline of 2%
The intervals will go as follows
20 seconds work/40 seconds rest
30 seconds work/60 seconds rest
40 seconds work/1:20 minutes rest
60 seconds work/1:30 minutes rest
ENJOY!!!!
Treadmill BOO-ty Workout!
|
Time
|
Interval time
|
Incline
|
Speed
|
|
0-5
|
5
|
1.0%
|
6.3 (warm up)
|
|
5-6
|
1
|
15%
|
3.0
|
|
6-7
|
1
|
15%
|
5.5
|
|
7-8
|
1
|
14%
|
3.0
|
|
8-9
|
1
|
14%
|
5.7
|
|
9-10
|
1
|
13%
|
3.0
|
|
10-11
|
1
|
13%
|
5.9
|
|
11-12
|
1
|
12%
|
3.0
|
|
12-13
|
1
|
12%
|
6.3
|
|
13-14
|
1
|
11%
|
3.0
|
|
14-15
|
1
|
11%
|
6.6
|
|
15-16
|
1
|
10%
|
3.0
|
|
16-17
|
1
|
10%
|
7.0
|
|
17-18
|
1
|
2.0%
|
3.5
|
|
18-18:20
|
:20
|
2.0%
|
10.5
|
|
18:20-19:00
|
:40
|
2.0%
|
2.0
|
|
19:00-19:30
|
:30
|
2.0%
|
10.2
|
|
19:30-20:30
|
1
|
2.0%
|
2.0
|
|
20:30-21:10
|
:40
|
2.0%
|
10.1
|
|
21:10-22:30
|
1:20
|
2.0%
|
2.0
|
|
22:30-23:30
|
1
|
2.0%
|
10.0
|
|
23:30-25:00
|
1:30
|
2.0%
|
2.0
|
**If you want to keep pushing, complete minutes 18-25 one more time through!
If you are looking for a workout that does NOT involve a treadmill, here is another one that I posted to my Facebook Page today!
On Friday, I was invited to a Lululemon Ambassador unveiling cocktail party! They shut down the store and turned it into a fun, Halloween themed part-tay!
These cute cake pops were red velvet on the inside! It was SUCH a cute idea!
And then there was Halloweeeeen! Saturday night, I threw together this “costume” This is the dress I wore at my competition with a loose tank (American Apparel) over it, a purple headband and some leg warmers (American Apparel)
My roommate and I. She was a cowgirl (obviously)
I also have not been able to get enough of this pumpkin “Oatmeal” recipe!! For the version above, I omitted the banana, added a bit more pumpkin and topped it with blueberries.
In other news, things have been going VERY well in my life. I am still taking my training a step down and my body has been liking the schedule of:
- 3 days on
- 1 day off
- 3 days on
- 1 day off
–Of course, some weeks it doesn’t work like this. I am not strictly sticking to the above workout schedule, but as far as rest days go, I like this split the best. If one week I feel fatigued, I will take 2 days in a row, if not, I may go 4–but never more than 4 days in a row of exercise.
–I have been performing 1 heavy lifting day. I am happy with my lower body and really not focusing on building too much. I want to focus on flexibility, mobility, consistency and giving the glutes a little lift. I am incorporating at least 1 day of sprints and 1 day of a plyometric/functional training that is majority leg focused.
–I also have been working on my Olympic bar RDL. I am super happy with the weights I have been able to pull as of late (heavier than my body weight for 6-7 reps) and staying extremely cautious not to lift too much too soon. Monday I had a great leg workout consisting of
- barbell glute bridges 3×15,12,10
- front squats 4×10,8,8,6
- RDL 4×10,8,6,6
- Walking Lunges 3×12 each leg (20lb DB)
- Burpees/box jumps 3×10 each
- Slide board lateral lunges 3×12 each (holding 24lb KB)
On with the day! 🙂
HAPPY HALLOWEEN!
What was your favorite candy growing up?!
