Work In Progress - FitoverForty

[swanso5]

oh i get you now...replace just the steady state bit in the whole cardio day...i would go the other way around now...plyo's of any type are explosive contractions via the atp-pc system (immediate energy from sugar) so they won't work as you've already depleted your sugar stores from the intervals and now you need something less intensive that requires fat for fuel...unfortunately you're basically stuck w/ steady state cardio for that

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[fitoverforty]

now you need something less intensive that requires fat for fuel...

well....it was worth a try! But I do have another question and/or workout option.
Can sprints be used one day instead of fast/slow treadmill intervals?
example: 6x50M sprints (done outside on grass)(30 secs. rest between sprints). Then 20 minutes BW circuit: example:
4 exercises 8 reps each, 3 sets total: Y squat, Decline PU, Front/Reverse Lunge, Elevated PU (one side higher than other) or Spiderman PU.
I'm looking to have 3 different high intensity workouts to use in the week. And 3 Weight Workouts. Alterating days.
In reading some of the articles on your site, it mentions BW exercises can be used in place of steady state cardio - so I'm trying to incorporate it into plan.
day 1: HIIT treadmill - 3 intervals / 5 min. slow / 20 minute steady state
day 2: Weights (bench press, rows, DB squats, etc. - paired with plyo jumps
day 3: Sprints / BW sets (like mentioned above)
day 4: Weights
day 5: HIIT treadmill - 4 intervals (30 secs. fast / 1.5 min. slow) / 5 min. slow / 20 min. SState
day 6: Weights paired with plyometrics
day 7: rest
Thanks again for your input.

[fitoverforty]

Todays workout:

1x10x2 Elevated Pushups
2x10 Prisoner Squats

3x8 Lat Pull downs @ 68.5 lbs
3x8 Tricep dips (practically went airborne - felt so strong! )

2x8 Low Cable Pull Deadlift @ 56lbs (first time to try this...me likes!!)
2x8 Wide Grip Low Cable Pull Bent Rows @ 56lbs (also 1st time)

2x8 Wide Decline PU
2x8 Facepulls @ 56lbs (25 lbs more than previous )

1x4 Bench Press @ 68.5 lbs
1x2 Failed @ 68.5 lbs (refuse to lower weights, just gonna keep trying at 68.5)

2x8x2 Lunges
paired w/ Burpee with full pushup (no rest between pairs) - really gets the heart pumping!!

trying to put brain to use and figure out how to use equipment at home for best benefit...still working on it.

Feel positively glowing right now!! great workout!

[swanso5]

1 - for pure fat loss, sprints lasting 45secs or so are the way to go which will equate to 200 - 300m for most people which is great but unfortunatley it will wear you out quickly...i like sprints in mass or maintentance phase as the cal's are higher and recovery is better then cal restricted fat loss phases...50m sprints wont be enough volume but 45secs sprints will be too much...then you'd have to jog for the steady state bit...you could try 1 of these sessions though and 2 of the interval/steady state workouts though and see how it goes
2 - one other thing with plyo's, they are all about quality and the more tired you get from less rest the more your quality drops...also your quality for the paired exercise will drop too...don;t try for too many variables in the one program


let's be honest now:

the 1 thing you need is a structured program with progression, simple as that...trying to incorporate 9 different things into
a program not what you really need right now (or ever really)...80% of your results will come from 20% of the things you do

i posted a program templete here for someone which is perfect for you, can't remember where though but your limited equipment set up is a worry

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[fitoverforty]

The 45 sec. sprints for 200 meters is very similar to the track speed workouts I have done for years when I was training for 5K races. So I think I could handle that. Hows this: 6 sprints - 200 meters (1 minute or so recovery between sprints) then 20 minutes steady jog
Or this: what I call "pickups" - sprinting the straights on the track and slow jogging the curves, usually doing at least 4 to 6 complete laps, then slow jogging for 15 to 20 minutes.

[fitoverforty]

Thanks Les! You are quite the inspiring one yurself!
1st birthday parties rock!!

[fitoverforty]

Todays workout:

HIIT treadmill
3 min WU walk
4 intervals - 1.5 min. @ 5.0 mph / 30 secs. @ 9.0 mph
5 slow
20 steady
3 min cooldown walk

3 x 1 min. front plank
3x12 ab wheel rollouts

finished up with Lesplease's suggestion from another thread - Plank Swipes 1x6x2

Plank Swipe
Targets: Abs, obliques, back, hips, and glutes
Get into plank position and stack left foot on top of right heel.
Keeping back and legs straight and abs engaged, lift left foot slightly, then kick left leg out to side.
Return to stacked position. Do 6 reps.
Switch legs; repeat.
Love, Lie.

have a great day everyone!!!

[ldematto]

Hmmm, I'll have to try those plank swipes! abs are a little sore tonight (lower back too <pout>), must be core workout stuff - er planks!!!

9 miles per hour intervals!! OMG - I would die! Did you do 5 mph for the steady 20? Unbelievable Lynne - you are a rocket!!

[fitoverforty]

Thanks Lu!! I did 6.0 mph for the 20 minute steady

[swanso5]

only do this 1/week w/ a day off after it i'd say, your legs should be wrecked after this..i'd also follow the progression as the other cardio (week 1 3 sprints, week 4 sprints etc)...you'll need to play your schedule a little maybe to fit this in, it's actually nervous system intensive so it will run you down sooner or later if you go too hard too soon

[fitoverforty]

Yeah, legs are pretty tired - stiff...but not sore. I really like to run fast, so I am really likeing the 1.5 min / 30 sec. HIIT workout.
Purposed Plan for this week:
Monday: HIIT treadmill workout 1
4 intervals - 1.5 min. @ 5.0 / 30 secs. 9.0 mph / 5 min. slow, 20 steady
Tuesday: Weights
Wednesday: HIIT - Sprints
4 to 6 sprints outside on grass or street @ 30 to 45 secs. / 20 min. steady state jog
Thursday: Weights or rest depending on how i feel
Friday: HIIT treadmill
3 intervals - 2 min. 4.0 / 1 min. 8.0 mph / 5 min. slow, 20 steady
Sat: weights (or could I add some plyo jumps here?) I really like the jumps
Sun: rest

Next week I would add one more interval to the HIIT treadmill runs & one more sprint on Wednesday's outside workout.

[Bonnie]

Ok so, the theory is to bump up the intervals 1x per week, until u reach a max of 6... ( 3 weeks later )

then the next week start back at 3 with in case a raise in the intensity level ?

So switch from 1 min & 2 mins...to 30 secs & 90 secs ?..

[swanso5]

you should alternate between 1on/20ff and 30on/90off anyway...progress intensity through difficulty, resistance, rpm's, levels etc

[ldematto]

you should alternate between 1on/20ff and 30on/90off anyway

What? Kinda confusing to me Swanso - you Lynne or is it just me?

[fitoverforty]

I believe he means to alternate workouts. Say, on Monday do the 1.5 min. / 30 secs. HIIT workout then on Wednesday due the 2 min. / 1 min. workout. Switch back and forth. It just gives a little variety. You mentioned you did a warmup run out by the lake earlier this week....is that before you go to the gym, or is that lake right by the gym and you just go inside to workout afterwards? The reason I ask is that if weather permits, you could do that 20 minute steady state outside by the lake, it sure would be alot more pleasant and wouldn't seem like it takes forever