Friday’s Quickie Workout

Okay.. I love Fridays but I can hate Fridays.  Why would I say that?


1- I’m not going to get up at 6AM to get a workout in after 4 days of 6AM workouts because I need all the rest I can get to get through the 8 hours of work 🙂


2- Friday night at 5PM- who’s really going to go to the gym to get a workout in?


Well…I challenge you today- last Friday I happened to sleep in and couldn’t get a workout in…and tonight I’m going to try the Friday Quicke Cardio Workout


Why Cardio?
1- Doesn’t take as much concentration
2- Once you get started you’ll finish
3- Weight training for 20 minutes is important but on a Friday night…you’ll want some strength afterwards to go dancing…or get a casual drink 🙂


Here’s my Friday Quickie Workout
All you need is an elliptical…
5 Minute Warm up:
3 minutes of increasing speed with no level increase
2 minutes of incresed level (Level 5″)


Intervals
First 10 minutes:
3 Minutes: Level 8 (10 if you are an expert)– keep your speed at moderate work pace
3 Minutes: Level 15 (HARD Work)– speed should be at the same speed in your first 3 minutes-
*This is HARD work…the objective is to keep your speed consistent!
2 minutes: Relieve your resistance- go down to level 5 and lower your speed to where you are comfortable
2 Minutes: Level 8 (10 if you are an expert)– keep your speed at moderate work pace (should feel like walking through mud)


Last 10 Minutes (Intervals)
You’ll be alternating from Moderate to Hard- CHALLENGE YOURSELF! Remember..it’s only 30 minutes and you can do this! 
1 Minute: Level 8 (10 if you are an expert)– keep your speed at moderate work pace (should feel like walking through mud) 
1 Minute: Level 15 keeping your speed consistent- challenging yourself (Example: MY challenge would be to maintain a speed of 9.0 and above) — you should feel breathless! 
Repeat 4 more times (5 times all together!) 




5 Minute Cool down
2 minutes of Level 5
3 minutes no level decrease speed (heart rate should be normalized)


You will burn an easy 350-400 calories in 30 minutes…and then you get to enjoy your Friday night happy you got your workout in!!! 
Now…go! 
Happy Friday!!!!
-J

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