Hi friends! How’s your week treating ya? We’re about to take Caro to the vet (she has a stomach thing going on),
but in the meantime,
how bout a little leg and cardio workout?
I say “little” but watch out… it’s a doozy.
To set up this workout, I used a suggested format from the NASM textbook I’ve been drilling into my brain: warmup, intense cardio, strength circuit, less intense cardio and cool down/stretch. I like the facts that it incorporates the HIIT and Steady method that I love so dearly (an awesome fat burning tool!) in addition to a quick-paced strength session.
(Talk to a doc before making any fitness changes. Honor your body and modify as needed.)
-For your initial foam rolling sesh, make sure to pay attention to the muscles you’ll be using. Focus on rolling out your calves, quads and hamstrings. Warm up with 5 minutes of easy/moderate cardio. For foam rolling tips, check out this post.
–HIIT intervals: 20 minutes of your favorite HIIT ratio. 1:1 is my personal favorite, so a combo I’ll suggest is 1 minute HARD, 1 minute easy for the first 10 minutes, then switching over (if you’d like) to 30 seconds HARD, 30 easy for the next 10
-Lean leg workout moves:
Walking lunges (tips for lunges; make sure to watch that front knee and make sure it doesn’t extend past your toes while you walk and lunge. Plant yourself first, then sink straight down instead of forward)
Calf raises: you can do these on a machine at the gym, or at home while holding dumbbells. Keeping your body entirely straight with good posture, raise up onto your toes. Lower down, but not all the way (keeping some resistance). Repeat.
-Steady state: moderate cardio, maintaining the same pace the entire time.
-Cool down (easy, slooooow cardio), static stretching (hold the stretch for each muscle group you worked) and foam roll it out. Ahhhhhhh!
Even if you’re not following the March workout plan, please let me know what you think if you give it a try!
Have a happy Thursday!
What are your plans for this weekend and St. Patrick’s Day? Ours are kind of up in the air, but I know I’ll be making my favorite cocktail- I’ll be sure to post the recipe soon!
New on the Family page: My baby kisses everyone
Heads up: In July, Google is retiring Google reader, a fantastic resource for checking favorite blogs. If you’re looking for a substitute, I’ve heard great things about Feedly! As always, thank you so much for reading and hanging out with me over here <3