Cardio Workout 1

For our purposes, there will be three speeds.  Walking, jogging, and sprinting.  Walking is a fast walk, jogging is a slow run, and sprinting is all out. 

Cardio 1
• 5 minute walk, increasing intensity.
• 5 minutes of jump rope, jog pace.
• 5 minutes fast walk at max incline.
• 5 minute of jump rope.
• 5 minutes of walk at normal pace.
• 5 minutes of fast jog at no incline.
• 1 minute sprint at fast pace.
• 5 minute walk, decreasing intensity.

Cardio 2
• 5 minutes walk, increasing intensity.
• 10 minutes of sprints on treadmill.  45 second sprint, 75 second walk.
• 60 second plank, 45 seconds side bridges.  1 minute break, then repeat.
• 10 minute sprints on treadmill.  45 second sprint, 75 second walk.
• 60 seconds plank, 45 seconds side bridges.  1 minute break, then repeat.
• 5 minutes of jump rope, jog pace.
• 5 minutes walk, decreasing intensity.

Cardio 3
• 5 minute walk, increasing intensity.
• All out sprint, jumprope until fatigue.  60 second break.  Repeat 3x.
• 5 minute fast walk.
• All out sprint, jump rope until fatigue.  60 second break.  Repeat 3x.
• 5 minute fast walk.
• 8 minutes treadmill.  1 minute walk on steep incline.  1 minute fast run.
• 5 minute walk, decreasing intensity.

Cardio 4
• 5 minute walk, increasing intensity.
• 10 minutes treadmill.  30 seconds fast sprint, 90 seconds walk.
• Bench press 15 reps, followed by push ups to fatigue immediately.  90 second break.  Repeat 3x.
• 10 minute treadmill.  30 seconds fast sprint, 90 second walk.
• Side raises 15 reps, superset into reverse grip front raises 15 reps.  Repeat 3x.
• 5 minute walk, decreasing intensity.

Cardio 5
• 5 minute walk, increasing intensity.
• 5minute moderate jog on treadmill.
• 5 minute jump rope.
• 5 minute steep walk on treadmill.
• 5 minute jump rope.
• 5 minute treadmill.  1 minute slow sprint.  1 minute fast walk.
• 5 minute walk, decreasing intensity.

  • Tip of the Month

    May 2012

    A Healthier BBQ

    Main Courses-

    ½ Rack Ribs- 550cals, 37g fat. Chicken w/Skin- 450 cals, 36g fat. Chicken w/o skin- 330 cals, 15g fat. Grilled Filet (6 oz.)- 400 cals, 20g fat. Plank Salmon- 260 cals, 15g fat. BBQ Chicken Breast- 180 cals, 3g fat. Chicken Kabob- 140 cals, 6g fat. Cheeseburger- 470 cals, 23g fat. Hamburger- 330 cals, 16g fat. Turkey Burger- 300 cals, 11g fat. Hot Dog- 260 cals, 15g fat.

    Sides-

    Mac n Cheese- 400 cals, 3g fat. Potato Salad- 200 cals, 13g fat. Cole Slaw- 160 cals, 11g fat. Chips (2 oz.)- 300 cals, 20g fat. Grilled Clams (10)- 140 cals, 2g fat. Corn on the Cob- 120 cals, 2g fat. Fruit Salad- 100 cals, 0g fat. Grilled shrimp (8)- 50 cals, 0g fat. Grilled Pineapples- 50 cals, 0g fat.

    Drink Choices-

    Frozen Margarita- 325 cals.  Gin and Tonic- 200 cals.  Margarita on rocks- 170 cals.  Beer- 105-175 cals.  Light Beer- 55-85 cals.  Soda (12 oz.)- 150 calories.

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  • Recipe of the Month

    May 2012

    Banana Raisin French Toast

    Nutrition Per serving:

    Calories: 318. Carbohydrates: 58g. Fat: 5g. Protein: 13g.

    INGREDIENTS:

    1 ripe banana, peeled

    2 teaspoons frozen orange-juice concentrate

    4 slices cinnamon-raisin bread

    2 large egg whites

    1/4 cup nonfat milk

    1/4 cup nonfat or low-fat plain yogurt

    1 1/2 tablespoon maple syrup, or honey

    1 teaspoon butter, divided

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