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This post is the sixth in BlogHer’s Inspiration to Fitness series. To start from week one, click here. Our first 4 workouts can be found here, here, here, and here.
You've been working out for weeks, maybe months. Your body is getting stronger, and you are making progress. Then, all of a sudden you hit a plateau. Even though you might be working out every day, your body is no longer changing. What happened?
Your body has become too good at the exercises that you have perfected. Your heart, lungs and muscles aren't being challenged the way they were in the beginning. Your body needs a wake up call!
To keep making progress, you need to challenge your body in different ways. That's one of the reasons that we have added intervals to your cardio workouts. Regularly switching things up will not only keep your workouts more interesting, but will also give you better results. Periodized training will produce greater gains in strength and lean muscle. It will also increase body fat reduction. Sounds good to me!
So how do we switch things up? Here are a few ways:
- Change the number of repetitions per exercise, or the number of sets that you complete.
- Change the amount of resistance.
- Change the type of resistance (i.e. use resistance bands instead of hand weights).
- Change the amount of rest time between exercises or sets.
- Change the speed that you complete the exercise (i.e. slower reps with lower weights)
- Challenge with balance (i.e. stand on one leg or on a rolled up towel)
Now for your homework!
Your 3 days of cardio will include the interval training that we introduced last week with more time in the high intensity interval:
-5 minute warmup RPE of 3
-2 minutes RPE 5
-60 seconds RPE 7-8
-2 minutes RPE 5
-60 seconds RPE 7-8
-2 minutes RPE 5
-60 seconds RPE 7-8
-2 minutes RPE 5
-60 seconds RPE 7-8
-5 minutes cooldown RPE 3
Your strength workout includes an introduction to plyometric training with jump squats. If you don't feel comfortable with the jumping, you can substitute regular squats.
Dynamic Warmup
Make huge circles with your arms as fast as you can. Do 15 forward, then 15 backwards.
Stand tall with your feet shoulder-width apart. Step forward with your right foot and kick your left foot as high as possible while reaching foward with your right hand to meet your left foot. Repeat with opposite leg and hand. Continue alternating legs for 15 repetitions.
Jump a few inches off the ground and land on the balls of your feet. Continue for 15 repetitions.
Standing with feet together, bring arms in front of your body and cross one over the other. Swing them open then quickly back in front of your body. Make big moves and complete 15 repetitions.
Core Exercises
From a push up position, rest your weight on your forearms instead of your hands. Form a straight line with your body from your shoulders to your ankles. Hold yourself in this position by keeping your core tight and bellybutton drawn in. Hold for 30 seconds. Work up to holding the plank for 60 seconds or more. If your lower back starts hurting, check your form.
Stand on your right foot with your left food an inch or so off the ground. With hands on hips and bellybutton tight, extend your leg to the rear, back to the middle, to the left, back to the middle and to the front. Return to starting position and repeat. Do 15 repetitions and then switch to the opposite leg. Focus on challenging yourself to keep your balance throughout the exercise.
Lie on your back with knees bent, and extend arms down your sides with fingers pointing toward your toes. Gently exhale and stabilize your core muscles. Cross your legs at the ankles and slowly bring your legs back and up "crunching" your abdominal muscles. Inhale and slowly lower legs to starting position. Repeat.
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