Tuesday, May 05, 2009

Try this at home

Care to join me for a crazy-ass cardio session you can do just about anywhere?

You'll need a spin bike or any other cardio machine*, a resistance band, a stability ball and a lightish pair of dumbbells.

Warm up on the bike for 5 mins
Increase resistance till you have to stand up - make it fairly tough - and go hard for 30 seconds. Recover for 30 seconds. Repeat 30/30 intervals x 3.

Jump off and do 20 fast bodyweight squats. Without resting, grab your dumbbells and do 20 alternating overhead presses, keeping the pace nice and quick.

Back on the bike for another 3 x 30/30.

Get on the floor and do 10 T-pushups, followed by 20 walking lunges.

3 x 30/30 on the bike again

Grab your band and do X-band walks. 10 one way, 10 the other, twice through (40 in total). Get into a pushup position with feet on the ball and do one pushup, then one prone roll-in (pulling knees towards chest and rolling the ball in with your feet). Repeat x 10.

3 x 30/30 on the bike

If there's a bar handy, do 10 inverted rows. If not, hook the band under your feet, grab it in each hand and do bent-over rows. Keep moving, no resting! Now do 10 slow squats: 10 seconds down, hold at the bottom for 10 seconds, 10 seconds up.

Back on the bike for a final set of intervals.

You can finish with 50 mountain climbers if you're game ....or not. Cool down on the bike for 5 minutes. Curse me loudly. Stretch.

*If you have no cardio machine, you can always use a skipping rope, or just jog up and down the street. So what if the neighbours think you're nuts?

This could be adapted for travelling too - use the band instead of dumbbells for the overhead presses and substitute something like front-to-side planks for the ball roll-ins/pushups.

Ah, that was fun, wasn't it? :o)


ss2306 said...

You can keep your crazy arsed cardio session to yourself thanks very much (lol).

Sounds like you whipped your own arse - noice!

Kek said...

Ah come on ....everyone can play along at home. :o)

Unknown said...

Was this the work out with those 'useless bands' that you warned me about?????

Kek said...

Mmm, well it's a start. :o)

Unknown said...

It actually sounds great! I'm going to give it a try ( at home so I don't totally disgrace myself in public!)
I'll let you know if I survive!!

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