Motion is Life ~ Fat-Burning Interval Work Outs

Posted by Dr. Mom Online in Exercise, Weight Loss and Fat Loss on February 18, 2010

Couple of goofballs!

Ok, Ok… so, I haven’t fully gotten back in the swing of things with posting here regularly. BUT, I have finished the fat loss book and I’ve recorded it!! It was a trade-off… hopefully, you understand!

(The book is called “The 7 Essential Keys to Shedding Toxic Fat and Unwanted Pounds”. It will be available VERY soon… hopefully by as early as tonight or tomorrow!)

Here’s the low-down on daily exercise for the past week or so…

Wednesday

The “cardiac attack” work out! I only had time for 30 minutes of high-intensity movement AND for full-out play with my kids before teaching a seminar that night, soooo… I rolled them into one ball of fun! I ran as hard as I could across our lake – yes, it’s frozen! – pulling the kids behind me on their sleds, through approximately 18 inches of snow! Funny how invigorating it feels when you’re certain that your chest is about to split open!! I ran them to the sledding the hill, then did sprints up the hill while they sledded, then ran back home while pulling them behind me again. Holy cow! Snow rocks!

Thursday

Resistance training intervals work out – 24 minutes.

45 walking lunges with 2 x 25 lb. dumbbells

20 each side, 1-arm rows with 50lb. Bowflex cable

25 2-foot bench jump-ups

25 dead lifts on bench, 2 x 35 lb. db’s

20 each side, isolated biceps curls with elbow on exercise ball – 15 lb. db

20 bent-over reverse flyes, 2 x 15 lb. db’s

20 overhead triceps press while supine on exercise ball, 15 lbs. each side

25 1-leg squats, (one foot up on bench), 2 x 35 lbs. on shoulders

20 chest presses with 80lbs. Bowflex cables, held #20 for 30 seconds

20 triceps kickbacks with 30 lb. BF cables

30 seconds straight arm plank

40 alternating biceps curls with 2 x 25 lb. db’s

60 seconds alternating front squat/side kicks

Friday

15 minutes of old-school calisthenics in the morning, along with spinal hygiene and stretches. Short walk with dog.

Saturday

High-intensity intervals resistance training work out. – 30 minutes

3 minutes of fast-paced cross-body punches and upper-cut combo’s

18 squats on flat side of Bosu ball with 2 x 35 lb. db’s on shoulders

1 minute squats/front kick combo

20 dead lifts on balance disc, 2 x 35 lb. db’s

18 chest presses on exercise ball, 2 x 25 lb. db’s

30 hamstring/glute curls with exercise ball

15 ea. isolated biceps curls on exercise ball – 15 lb (working through an exacerbated elbow injury, that’s why I’m doing more isolated moves and a lighter weight for biceps)

15 wide chest flyes with 2 x 15 lb. db’s on exercise ball

60 seconds of balancing on knees on exercise ball

100 lunges onto Bosu ball with medicine ball – half with a twist, half with ball held straight overhead

1 minute squats/side kick combo

16 each, 1-arm rows with 50 lb. Bowflex cable

15 lateral shoulder raises with 2 x 15 lb. db’s

25 squats on round side of Bosu ball with 35 lb. db’s held up in front

12 2-arm biceps curls with 35 lb. db, elbows on exercise ball

15 reverse-grip triceps kickbacks each side, 30 lb. Bowflex cable

16 triceps French press with 30 lb. BF cable

25 straddle bench jump-ups

25 each side, 1-leg hamstring/glute curls with exercise ball

25 triceps dips with feet on ball

25 abs “pass-overs” with exercise ball

25 jack knives on exercise ball

Sunday

55 minutes out in the nice, deep snow. Walked dog-breath for about 25, then began doing intervals of running. Did approx. 10 full-out sprints in the deep snow for 30-60 seconds each. Incredible work out!

Monday

Couldn’t help myself… broke the training and fat-burning rules and did more of the same! Took the kids out for a walk on the lake/in the snow, then did 8 – 10 full sprints, about 45 seconds each. Longer recovery periods in between some of them, though… had to tackle kids and throw snow at them!

Tuesday

Resistance training – 27 minutes.

25 squats on round Bosu 2 x 25 lbs on shoulders.

15 2-arm bent-over rows on Bosu ball with 2 x 25 lb db’s

12 overhead shoulder presses with 2 x 25 lb. db’s

24 alternating biceps curls with 2 x 25 lb. db’s

12 ea. triceps presses with 25 lb. db

20 1-foot decline push-ups, foot on bench, hands on ball

25 dead lifts, 2 x 35 lb db’s

other leg, 20 1-leg decline push-ups

25 squats on round Bosu, 2 x 25 lbs on shoulders

20 bent-over reverse flyes, 2 x 15 lb. db’s

1 minute squat jumps

15 each side triceps kickbacks 30 lb.s Bowflex cable

16 each side biceps curls 30 lb. BF cable

20 each side 1-leg drop down squat (on bench, squatting down – dropping one leg down toward floor)

60 walking lunges with 2 x 25 lb db’s

12 each biceps curls with 40 lbs. Bowflex cables

16 lateral shoulder raises with 2 x 15 lb db’s

1 minute of mountain climbers

I don’t know how those poor folks who don’t get snow can manage!! It makes for such a FANtastic work out!! (I’d be willing to suffer through a winter with no snow, though… someplace warm and tropical… I’m sure I could find a way to manage! lol!)

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