30 Day Challenge

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Sprinting

The Endurance Athlete: Lose Fat, Save Time & Improve Performance

It is in endurance athletes that we see the profound value of interval training. If your goal is endurance, but you still want to look jacked and be fast and strong, sprinting is your savior. And of course, you’ll save training time that can be devoted to other thrilling pursuits.
A recent study had endurance runners in their 40s do either a 4-day-a week interval program or an endurance program for 4 months. The interval protocol varied: Day 1 and 3 were ten 30-second all-out sprints with 90 seconds active rest; Day 2 was 6 intervals of 2 minutes at maximal speed followed by 90 seconds active rest; Day 4 was 30 minutes of tempo running at lactate threshold. The endurance protocol consisted of running at 75 to 85 percent of the lactate threshold for 45 to 75 minutes.
Results showed the following greater body composition improvements in the interval group:
•    The interval group lost 2 kg of body fat and 16 percent belly fat. They also improved running speed at the lactate threshold by 20.5 percent, and increased aerobic capacity by 18.6 percent.
•    The endurance group lost 1 kg of body fat and no belly fat. They improved speed at the lactate threshold by only 12.9 percent, and improved aerobic capacity by 7 percent.
•    Both groups lost a small amount of lean muscle—the sprint group lost 1 kg, whereas the endurance group lost 1.5 kg—reinforcing the need for strength training to maintain muscle.
The interval workout was so much more effective because it produced a greater lactate response, which correlates with an elevation in fat-burning hormones. This combined with an increase in the amount of energy burned in the 24-hour recovery period (called EPOC) led to greater fat loss. Leaner is always better when it comes to endurance performance, particularly when muscle is spared since it means you will have greater relative strength.

Perspective Calendar | July

Green is good.
Yellow is ok.
Red is BAD!

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1
Eat Clean
Water
Gym
2
Eat Clean
Water
Gym
3
Eat Clean

Water
Gym
4
Eat Clean
Water

Gym
5
Eat Clean
Water
Gym
6
Eat Clean
Water
Gym
7
Eat Clean
Water
Derby
8
Eat Clean

Water
Gym
9
Eat Clean
Water
Gym
10
Eat Clean
Water
Gym
11
Eat Clean

Water
Gym
12
Eat Clean

Water
Gym
13
Eat Clean
Water
Gym
14
Eat Clean

Water
Derby
15
Eat clean
Water
Gym
16
Eat Clean
Water
Derby
17
Eat Clean
Water

Gym
18
Eat Clean
Water
Gym
19
Eat Clean

Water
Gym
20
Eat Clean
Water

Gym
21
Eat Clean

Water
Derby
22
Eat Clean
Water
Gym
23
Eat Clean
Water
Gym
24
Eat Clean
Water

Gym
25
Eat Clean

Water
Gym
26
Eat Clean
Water
Gym
27
Eat Clean
Water
Gym
28
Eat Clean

Water
Gym
29
Eat Clean
Water
Gym
30
Eat Clean
Water
Gym
31
Eat Clean
Water
Gym
 

Derby Workout

Backtastic Workout

Alternate two cardio moves between 6 different targeted strength moves.  Read to the end for the notes on form. DO IT or I’ll give you a noogie.

You need: a mat or towel. Optional: dumbbells (5-20 pounds depending on your strength level).

  • Power jax cross x 20 (targets your inner thighs) – count one rep for each squat in the down position
  • Bridge March x 20 (hamstrings and glutes) – count one for each step
  • High Knees x 20 (lower abs) – count one for both knees up
  • Good mornings x 20 (hamstrings) – add hand weights if you like!
  • Power jax cross x 20
  • One leg deadlift x 20 each side (hamstrings, core balance, left/right imbalances) – add a hand weight here too!
  • High Knees x 20
  • Starfish sit-up x 20 (abs, inner thighs)
  • Power jax cross x 20
  • Egg beaters x 50 (abs, inner thighs) – count one for each out-in movement
  • High Knees x 20
  • Rollover Superman x 20 (obliques, low back) – count one for each superman hover

… then repeat the whole set x 3!

At the end, why don’t you put in a final cardio set… Power jax cross x 50 and a High Knees x 50 to round out the workout.

Time: 31:10 (including quick warmup, didn’t round out workout)

Agility Workout

Equipment: 1. A hand towel or t-shirt. 2. A timer on 45/15 second repeats (or a stopwatch) I use the Seconds Pro app on my phone to count the intervals.

Workout:  Do each of the following for 45 seconds, then take 15 seconds of rest.

  • Swizzle Jumps
  • Mountain Climbers
  • Side-to-side Shuffles
  • Agility Hops Right
  • Agility Hops Left
  • Blocker Getups
  • Hot Cross Hops

Derby Workout

Do TEN of each (watch the video for the exercises and form):

  • Lunge Jumps (count 1 per side, so you’ll do 5 on each side)
  • Skiier Burpees | Lunge Jumps
  • Low-jax with side knees | Lunge Jumps
  • Mountain climbers with pushups | Lunge Jumps
  • Side plank burpees | Lunge Jumps
  • Squat-jump-lunge combos | Lunge Jumps

LiveFit | Week 11 Day 75

Screen Shot 2013-02-17 at 3.44.28 PM

SHOULDERS & CALVES

EXERCISE

Set #1

Set #2

Set #3

Dumbbell Shoulder Press: 20 reps

 12  12  12

Seated bent over Rear Delt raise: 20 reps

 9  9  9

Front Raise: 20 reps

 6  6  6

Side Lateral Raise: 20 reps

 6  6  6

Upright Row: 20 reps

 9  9  9

Calf Press on leg press machine: 20 reps

 12  12

Standing Calf Raise: 20 reps

 12  12

LiveFit | Week 11 Day 75

Screen Shot 2013-02-17 at 3.44.28 PM

SHOULDERS & CALVES

EXERCISE

Set #1

Set #2

Set #3

Dumbbell Shoulder Press: 20 reps

 12  12  12

Seated bent over Rear Delt raise: 20 reps

 8  8  8

Front Raise: 20 reps

 5  5  5

Side Lateral Raise: 20 reps

 5  5  5

Upright Row: 20 reps

 8  8  8

Calf Press on leg press machine: 20 reps

 75  95  95

Standing Calf Raise: 20 reps

 75  75  75