Push It Cardio

Today I hit the gym to do some cardio.  A little tired I decided to do cardio where I had to watch the clock so I would push it.  First on the elliptical I did two miles on a random course in 18 minutes with an incline of 13 (out of 25).  Next it was over to the treadmill.  I jumped on and ran at 6mph for 3 minutes then to sprints of 30 second spring then 30 second rest.

I started the 30 second sprints at incline of 8% (out of 15) and speed of 6.5mph. Took it up to 9% at 6.8mph. At 10% upped speed to 7mph and then to 7.5mph for 11%.  Then I did the sequence in reverse.  Walked for 1 minute at 4mph.  Then dropped speed to 1.5mph with no incline walk sideways on treadmill for two minutes, then backward for two minutes, the sideways on the other side for two minutes.

I finished out the treadmill workout with a fast mile at a pace of 7-7.3mph.  I did have to take two quick 10 second breaks on that one.

I'm going to feel this workout tomorrow!

Elliptical Quickie

With snow moving in tonight and tomorrow, I had to get the workout done today.  I did a quick workout since I'm getting up extra early about 1:45am to go on air at 4am.  It was definitely one of those days that getting to the gym is the hardest challenge.

So I did a 30 elliptical cardio workout then some ab work and push-ups on the Bosa ball then some stretches.

Here's the 30 elliptical workout I did.

0-10 min - level 12 (out of 25).
10-13 min - level 14
13-14 min - level 13
14-17 min - level 16
17-18 min - level 13
18-20 min - level 18
20-22 min - level 13
22-28 min - 30 second sprints, 30 second easy level 12
28-30 min - kept pace above 8mph at level 14
30-33 min - cool down

Mileage wise I did 3.1 miles in 30 minutes.

It's a great quick cardio workout with resistance.  Guess with the snow coming I'm thinking I need to get in shape for ski season.  It's here!

Going the Distance on Elliptical

My week is a little out of whack already with Erin, my Pilates and Kinesis trainer, out of town.  I'd hope to make the Mad Abs 30 minute class at Pura Vida Club today but didn't get out of work in time.

Instead I hit the elliptical.  My calves are still pretty sore for Grays and Torreys 14ers climb so I figured it would be a fairly easy go of it on the elliptical.  But as soon as I put my tunes on I was off.  I ended up doing 5 miles in 41:25 minutes.  That's right at an 8:13mph pace.   

After the cardio, I did some ab work on a machine then headed into one of the fitness class studios that was empty and jumped rope.  That's right went old school or boxer style.  Thanks to Erin using jump rope as part of my warm up for Kinesis I've been getting it in at least once a week.  So for three minutes I jump rope.  It's one of the best cardio workouts and easy to see why boxers are in such amazing shape.  I just need to add it in a couple more times a week.

I did 20 moving push ups on a Bosa ball. Yes on my toes.  Then did 20 (on each side) side bends in plank that Erin taught me last week.  Finished out the workout with some stretching. 

Not bad for a girl who went in to gym for an easy cardio session!