Minggu, 13 Januari 2013

Monday 14 January 2013: TIMED SETS #4

TIMED SETS #4

  • 60/60 - 60 seconds work, 60seconds rest
  • 30/60 - 30 seconds work, 60 seconds rest
Repeat two times (2x):

  • 60/60 Pull-ups
    60/60 Sit-ups
    60/60 Push-ups
Repeat two times (2x):

  • 30/60 Pull-ups
  • 30/60 Sit-ups
  • 30/60 Push-ups
Substitutions for Intermediate & Basic Levels:

  • For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
  • For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations
  • For Push-ups - Knee Push-ups, Dips, other push-up variations

Jumat, 11 Januari 2013

Schwinn 460 Variable Stride Elliptical Trainer




Schwinn 460 Variable Stride Elliptical Trainer
  • Lets you change stride lengths without manual adjustments
  • Features 16-total programs, including 11-workout profiles
  • Tracks results and programming for up to two users; articulating foot plates minimize heel impact
  • Shows your time, interval time, RPM, watts, distance, pulse, speed, calories, resistance level, and course profile
  • Measures 54 x 34 x 73 inches (L x W x H)

The Schwinn® 460 elliptical helps you burn up to 2 times as many calories as a treadmill, and up to 15% more calories than on a fixed-stride elliptical. Schwinn® V-Stride™ technology allows you to change stride lengths without manual adjustments or machine modifications. 11 workout profiles built by the Nautilus Institute include instructional messages on utilizing stride lengths and foot/leg motions for maximized results. Maximize your home workouts with the Schwinn 460 Elliptical Trainer, which features Schwinn's exclusive V-Stride Technology that allows you to change stride lengths without manual adjustments or machine modifications. The 460 provides a complete lower-body workout: step to target calves and quads; walk to work your thighs and glutes, and run to lengthen your strides and engage all muscle groups.
Featuring a high-tech design, the Schwinn 460 includes 11 workout p rofiles built by the Nautilus Institute with instructional messages on utilizing stride lengths and foot/leg motions for maximized results. And the Schwinn Advantage workout system tracks results and programming for up to two users. You'll get heart rate feedback via the HR grips on the static handlebars, and heart rate telemetry using the included chest strap.
The dynamic backlit touchscreen console displays workout and interval time, distance, pulse, speed, calories, resistance level, and course profile. Other features include an oversized water bottle holder (accommodates 4-inch bottle), adjustable cooling fan, and transport handle and non-skid wheels for easy storage.


The Schwinn 460 combines dynamic workout programs, an intui tive touch screen console, and Schwinn V-Stride technology to let you change stride lengths without manual adjustments or machine modifications.

Features and Specifications:
  • V-Stride technology, integrated in the cam/footplate, enables strides from 2 to 26 inches
  • Independent footplates let users target core muscles while engaging both sides of the body
  • 16 total programs: 1 Manual, 11 Profile, 2 Custom for two users
  • Quiet, magnetic ECB (Eddy current brake) resistance with 16 levels
  • Fly wheel: 25 pounds, steel
  • Drive system: Computer controlled
  • Fixed and moving handlebars
  • Chest strap with telemetric and grip heart rate monitoring
  • Heart rate grip on padded static handlebars
  • Transport handle and non-skid wheels
  • Articulating foot plates minimize heel impact
  • Schwinn Advantage workout sy stem tracks results and programming for two users
  • Dynamic backlit LCD touchscreen console
  • Display Readout: Time, Interval Time, RPM, Watts, Distance, Pulse, Speed, Calories, Resistance Level, Course Profile
  • 11 workout profiles contain embedded fitness prompts to maximize results
  • Oversized water bottle holder and angle-adjustable fan
  • Maximum user weight: 300 pounds
  • Dimensions: 54 x 34 x 73 inches (L x W x H)
  • Unit weight: 205 pounds
  • Power requirements: AC adapter
Manufacturer's Warranty
Frame - 10 years, parts - 2 years, electronics - 1 year, wear parts: 90 days


About Elliptical Trainers
Elliptical trainers represent the next wave of advancement in low-impact cardiovascular exercise machines and continue to grow in popularity. By simulating motions experienced through walking, stepping, cycling, and skiing, elliptical machines allow for a smooth and fluid motion while building strength in the arms and legs. Similar to the exercise position for treadmills, elliptical trainers are used by standing in an upright position while hol ding the handrails of the machine. With elliptical trainers, however, your feet remain in the foot pedals throughout the exercise regimen and circulate in a smooth and seamless motion, resulting in little to no impact on the knees, back, and hips.
Elliptical trainers are compatible for all ages and fitness levels and allow you to select the difficulty level through the incline and intensity settings. Additionally, elliptical trainers allow you to determine the complexity of your workout based on your needs, all while listening to music, watching television, or reading a magazine while exercising in the comfort and safety of your own home.
Although different types of elliptical trainers offer an assortment of features, many of them include an array of challenging programs, forward and reverse directional movement, EKG grip pulse handles, a lightweight portable design with easy fold-up capability, and a monitor displaying calories burned, distance, speed, time, and h eart rate. Other types of exercise machines, namely treadmills and bikes, offer excellent cardiovascular exercise and muscular training for the legs in a forward-motion exercise. Elliptical trainers take this to the next level by offering an upper and lower body workout with dual motion, challenging and diverse programs, and a low-impact exercise machine that won't strain sensitive joints.

More Details

Saturday 13 January 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Kamis, 10 Januari 2013

Friday 11 January 2013: 30/90 PU-PULL + CARDIO

30/90 PUSH-UPS / PULL-UPS + CARDIO

Perform five of the following circuits in twenty minutes.
  • 30 seconds - A set of Push-ups
  • 90 seconds - Cardio
  • 30 seconds - A set of Pull-ups
  • 90 seconds - Cardio
The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.
Cardio Suggestions:
  • Jump Rope or Jumping Jacks or Squats
  • Burpees or Squat Thrusts
  • Running or Powerwalking
  • Dumbbell/Kettlebell/Sand-jug Swings
  • Heavy Bag Punching or Shadowboxing
Substitutions for Intermediate and Basic:
  • Push-ups - Knee Push-ups
  • Pull-ups - Partial, Assisted, or Jumping Pull-ups or BodyRows

Rabu, 09 Januari 2013

Thursday 10 January 2013: SPRINT 8

SPRINT 8

Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.

If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.

Advanced:
  • Run 5 minutes
  • Repeat eight times:
    Sprint 15 seconds
    Recover 1 minute
  • Run 5 minutes
Intermediate:
  • Run-walk 5 minutes
  • Repeat six-eight times:
    Sprint 15 seconds
    Recover 60-85 seconds
  • Run-walk 5 minutes
Basic:
  • Powerwalk 5 minutes
  • Repeat four-six times:
    Sprint 15 seconds
    Recover 85-120 seconds
  • Powerwalk 5 minutes

Selasa, 08 Januari 2013

Wednesday 9 January 2013: PU OTM

PUSH-UPS ON THE MINUTE

Perform a set of push-ups at the top of every minute for twenty minutes.

Intermediate and Basic trainees should substitute Knee Push-ups as necessary.

Check out Bryce's Bodyweight page or Coach Ron's Push-ups page for ideas on advanced variations.