Interval workout to improve your running performance

Posted by Chad in Workouts - (Comments Off)

Here is a simple interval workout that will improve your running performance. It can be performed on a treadmill or track. It can be performed on an incline, decline, or on flat ground.

Warm-up 5-10 minutes light jog

Interval 1: 3 minutes | Max Effort

Recover: 3 minutes | 65% max

Interval 2: 3 minutes | Max Effort

Recover: 3 minutes | 65% max

Interval 3: 3 minutes | Max Effort

Recover: 2 minutes 30 seconds | 65% max

Interval 4: 3 minutes | Max Effort

Recover: 2 minutes 30 seconds | 65% max

Interval 5: 3 minutes | Max Effort

Recover: 2 minutes | 65% max

Interval 6: 3 minutes | Max Effort

Cool down: 5 minutes

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The Tabata Protocol: Increased intensity for increased results

Posted by Chad in Fitness | Workouts - (Comments Off)

Tabata Protocol

Tabata training is based on the 1996 study by Tabata et al. In the study, subjects were prescribed an exercise protocol that consisted of brief bouts (20 seconds in duration) of high intensity exercise (~170% VO2 Max) followed by short rests intervals (10 seconds in duration) and repeated for 4 minutes. Subjects were trained on a cycle ergometer. The training protocol resulted in a 7ml.kg-1.min-1 increase in VO2 max and a 28% improvement in anaerobic capacity. These results are significant because a simultaneous increase in VO2 and anaerobic capacity are not typical of traditional endurance training. Also significant was the fact that these results were achieved with a lower volume of training than would be required for traditional endurance training. (more…)

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Core Workout: Plank Progression

Posted by Chad in Workouts - (Comments Off)

Add this plank progression to your workouts to build rock solid abdominals!

A1) Plank – Hold 30 seconds
A2) Side Bridge (Right Side) – Hold 30 seconds
A3) Plank – Hold 30 seconds
A4) Side Bridge (Left Side) – Hold 30 seconds
A5) Plank with Alternating Superman – 60 seconds

You should move through each progression while maintaining the Plank and/or Side Bridge. In other words, aside from your feet and elbows, no other part of your body should touch the ground until all 5 progressions have been completed.

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Full body workout to kickstart your New Year!

Posted by Chad in Workouts - (Comments Off)

Use this full body routine to get the New Year started on the right foot! The supersets reduce workout time while maximizing calorie burn to assist with your fat loss efforts.

Warm-Up 5-10 minute jog

A1) Split Squat – 3 sets of 8 reps
A2) Dumbbell Chest Press, Incline – 3 sets of 8 reps
Rest 45-60 seconds between sets

B1) Romanian Deadlift – 3 sets of 10 reps
B2) One Arm Dumbbell Row, Standing – 3 sets of 8 reps
Rest 45-60 seconds between sets

C1) Hip Bridge, Single Leg – 3 sets of 12 reps
C2) Push-Ups – 3 sets of 10 reps
C2) Dumbbell Pullovers – 3 sets of 10 reps
Rest 45-60 seconds between sets

D1) Dumbbell Lateral Raise – 3 sets of 10 reps
D2) Dumbbell Curl – 3 sets of 10 reps
D3) Lying Triceps Extension – 3 sets of 10 reps
Rest 45-60 seconds between sets

E1) Plank – 3 sets of 60-second holds
E2) Russian Twist – 3 sets of 20 reps (weighted)
Rest 45-60 seconds between sets

Note: A1)..A2)…etc represent supersets. Both exercises should be performed back-to-back without rest.

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Blast circuit to get your heart pumping!

Posted by Chad in Workouts - (Comments Off)

Squat Thrust – 20 seconds
Side Hops (feet together) – 20 seconds
High Knees – 20 seconds

No rest between exercises…GO!

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Interval training for fat loss

Posted by Chad in Fitness | Weight Loss | Workouts - (Comments Off)

The benefits of interval training are pretty common knowledge these days…increased fat loss, improved VO2, etc.  However, the proper way to perform them is not.  When most people I talk to tell me they’re doing intervals, they usually describe something along the lines of: 5 minute jog on the treadmill followed by 5 minutes at a higher speed/elevation, followed by 5 minutes at an even higher speed/elevation etc.  While technically this is “interval training,” there is a more effective way to go about it. (more…)

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