Training

New Year, New You!

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Get ready to crank up 2014 while burning fat, building strength and endurance, and having a sweaty blast!  Try these exercises together for the perfect high intensity interval workout to help you bring in the new year with a new you!

● Sprint at a pace between 6-10mph on a treadmill, inclined at level 3-4 for 60 seconds
● Frog Leaps, 16 leaps
● Reverse lunges, 10 per leg
● Rest for 30-60 seconds and repeat this circuit 3-5 times

Sprints
Sprint training is one of the best exercises you can do to help achieve any fitness goal because your body quickly taps into fat stores for energy.  Sprinting also improves heart and lung health, circulation and helps balance hormones.  Sprints are mentally and physically challenging, however work is performed for a very short period of time compared to other cardiovascular exercises.  So what is a sprint? Sprinting means to move at your fastest possible speed for a set time or distance.  So don’t jog, don’t run… don’t even run fast-SPRINT!

Frog Leaps
Frog leaps are a deep squat followed by a leap up and forward, landing in another deep squat.  This exercise is so effective because it combines a slow eccentric contraction with a fast, full-force concentric movement.  Utilizing powerful muscle contractions in this plyometric exercise will burn fat, build muscle, and tone up legs, glutes and abs.

Reverse Lunges
The secret is out! Reverse lunges are every girl’s best friend.  This friendly and frustrating exercise will shape your backside and thighs in all the right ways by only using bodyweight.  Execute by moving your leading leg backwards and lowering your body towards the ground until your front knee reaches a 90° angle.

Rest
After one set of this HIIT, you will be more than thankful for this rest period.  But it’s important to remember exactly why rest is necessary between such intense interval training routines.  Resting between intervals should be as methodical as the workout itself as it allows your body to recover from the hard work completed.  In addition, fluctuating your heart rate by allowing it to lower during your rest period will maximize your fat burning potential and strengthen your cardiovascular system.  Varying the rest period between sets can control the effort of your workout.  A general rule to work with is to pair equal work with equal rest.

 

Lauren Rae

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