I don't suggest training 7 days a week with heavy loads, under high intensity for as long as we sometimes go in class
(20 mins plus at above 80% intensity). That is part of the reason we only offer classes 4 days a week and also why I write the workouts the way I do with the idea that you are resting in between classes in order to adapt and recover to the stress put on your body in class. This is also why our gym isn't full of injuries and you aren't all suffering from adrenal/CNS fatigue. I'm always going to expect you to train hard but you also have to give your body the time to heal. A lot of people have been asking what they should be doing on their off days from the gym during this weight loss challenge. While I do like that you are understanding that you're going to have to go a step further to see results it does make me feel like I should point out that getting out and moving doesn't always have to mean smashing yourself into a wall every workout, you don't need an incredibly heavy load to get a good sweat and and doesn't have to be an hour plus of constant work
(Jogging on a treadmill or doing whatever that movement is on an elliptical machine). On these days in between class you should be thinking quality over quantity when it comes to your workout and focusing more on your eating habits. WEIGHT LOSS IS MUCH MORE RELATED TO DIET THAN EXERCISE. A short duration, high intensity workout that you can move through without a lot of rest will set your metabolism to burn calories at a higher rate for the next 18-24 hours, this is what you want to do in order to get your body primed to be burning the calories you take in during this challenge. A long slow workout
(5 mile Jog, 2 hours curling in the mirror at planet fitness) will only burn calories at an accelerated rate for that period of time that you are exercising. So obviously the shorter, more uncomfortable workout is what you should be looking to add on these off days - not only to avoid injury but simply because it just works better. Let your body repair from the weight training done in class so you can come back the next day and give 100% - If you're adding some work in, move
your body through space quickly and efficiently. Below are some workouts that require no equipment or load and won't end up crushing you for class. You can do them pretty much anywhere and you should be doing them at a pace that you get out of breath
(really out of breath) and with the idea that you are training short and fast to ramp up your metabolism. You can pick one and do it every week trying to beat your time or you can choose a different one every time, its up to you, do what feels right for you. I'll say it again, WEIGHT LOSS IS MUCH MORE RELATED TO DIET THAN EXERCISE so your main focus should still be on the foods you are eating. Don't end up working out like crazy for the first week, finding yourself injured and gaining weight because you can't do anything, eat well, train well and recover well.
For all workouts do a short warm up of your choice to get your heart rate up and muscles ready to work - hit the workout you chose and then walk it off to cool down.
For Time:
Walking lunge 400m
For Time:
150 burpees
For Time:
4 rounds of:
Run 400m
50 squats
For Time:
50 squats
25 pushups
50 squats
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups
4 rounds of:
50 pushups
50 situps
50 4ct flutterkicks
As many rounds as possible in 12 minutes
of:
10 pushups
15 situps
20m walking lunge
5 rounds of:
50 mountain climbers (4 count)
25 situps
5 rounds of:
100 jumping jacks
100 mountain climbers
For Time:
50 jumping jacks
50 pushups
50 tuck jumps
50 situps
50 mountain climbers(50 each leg)
50 squats
50 jumping jacks
For Time:
100 situps
100 flutterkicks (4 count)
100 leg levers
Deck of Cards (Core Variation)
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
Hearts = burpees
Diamonds = mountain climbers (4ct)
Spades = flutterkicks (4ct)
Clubs = situps
Jokers = Run 400m
For Time:
50 burpees
75 flutterkicks (4count)
100 pushups
150 situps
5 rounds for time of:
10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges
4 rounds of:
50 walking lunges
50 squats
Run 400m
Run 2 miles , but every 2:00 do 20 pushups and
20 squats.
3 rounds of:
50 pushups
50 situps
50 squats
4 rounds of:
25 lunges (each)
50 squats
4 rounds of:
50 squats
20 lunges (each)
35 pushups
2 rounds:
Max pushups 2:00
Max situps 2:00
Max flutterkicks 2:00
Max squats 2:00
3 rounds of:
30yd bear crawl
30yd inch worm pushup
30yd burpee jumps
