Bring Sexy Back "Light" Cardio

The definition of “light” is loose in my head J

To stop myself going mad and add some intensity into my boring as hell “light cardio” sessions I went back to my circuit days and pulled this out the bag.  Actually really hard in my cardio terms, so please don’t laugh at me cardio bunnies.

My aims

·         Add some resistance and hit those fast twitch muscle fibres that are having a good old rest given my injury

·         Do a sharp 30 minute cardio session, having fuelled up before hand to remain anabolic not catabolic (read up on it if you’re a fan of fasted cardio)

·         Get a good sweat on

So here it is

Warm up

5 minutes incline walk – 6% incline, 6.0km

Lunge circuit.  Remaining on the treadmill.  Incline 3%

·         2 minutes walking lunge – 4.5km

·         1 minute side skip right – 5km

·         2 minutes walking lunge – 4.5km

·         1 minute side skip left – 5km

·         2 minutes walking lunge – 4.5km

·         2 minutes running backwards – 5km

Jump off the treadmill and perform 50 weighted walking lunches.  I held two 5km plates as I don’t like to load my back unless I really need to (thickens the core = wider waist).  But you can use dumbbells or a barbell if you find this easier.

Back on the treadmill.  Sprint circuit.  Incline 1%.  These speeds are for my ability.  I max out at 16km, as in my legs struggle to carry me.  Your max will be individual to your ability.  The gauge I gave Gabby is run like a rapist is chasing you.  THAT'S your max!!!

·         30 seconds walk – 6.5km

·         30 second sprint – 13km

·         30 second rest (jump onto the side of the treadmill)

·         30 second sprint – 13.5km

·         30 second rest (jump onto the side of the treadmill)

·         30 second sprint – 14km

·         30 second rest (jump onto the side of the treadmill)

·         30 second sprint – 14.5km

·         30 second rest (jump onto the side of the treadmill)

·         30 second sprint – 15km

·         30 second rest (jump onto the side of the treadmill)

·         30 second sprint – 15.5km

·         30 second rest (jump onto the side of the treadmill)

·         30 second sprint – 16km

·         30 second rest (jump onto the side of the treadmill)

·         30 second sprint – 16km

·         30 second rest (jump onto the side of the treadmill)

·         30 second sprint – 15.5.5km

·         30 second rest (jump onto the side of the treadmill)

·         30 second sprint – 15km

·         30 second walk – 6km

Breathing out my arse – 100 sumo squats, using 5kg plate until I can’t do anymore then just use own bodyweight.  I think I managed about 60 with weight but pretty sure I was delirious by this point.

Back on the treadmill for Squat Intervals - Incline 1%

·         1 minute side squat left - 3.5km

·         1 minute side skip left - 4.5km

·         1 minute side squat right - 3.5km

·         1 minute side skip right- 4.5km

·         1 minute run backwards - 3.5km

Incline walk (to finish off those hamstrings). 5 minutes, incline 10%, speed 6km.

This broke me!  Have fun....

Love

x

Injury Woes

It was only a matter of time until injury struck again.  Given the strain I put my body under sometimes it’s no surprise when I tweak things here and there.  However, twisting your knee in your sleep has to go down as one of thee crappiest excuses for an injury I ever heard!

According to my evil physio there’s nothing actually wrong with my knee at all – which is good news because thats months out not weeks.  After a few painful sessions in which I’ve had needles stuck in my legs (deeper than acupuncture apparently and awesome for trigger points.  Awesome = horrendously painful) and suffered the annoyance of rest I’m not convinced he’s any the wiser.  “Apparently” I’ve tweaked a tiny muscle in my lower back, which is putting strain on my glute, into my hams and quads and setting off my knee.  Jeas!

That ain’t the technical explanation I’m sure but it’s what I remember through the haze of the pain....

Anyways, injury 3 weeks before Vegas is a flipping disaster! 

No weights and light cardio.  LIGHT CARDIO!  I feel my booty deflating by the day and I’m playing old head games with myself convinced I’m turning into Miss Piggy.  NONE OF MY NEW CLOTHES ARE GOING TO FIT!!!!!!!!!!!!

I don't do light..... and I don't do c-a-r-d-i-o......

Now the logical side of my brain is saying rest and get better, rest is good for muscle growth, tend to niggles now so they don’t turn into anything serious, you’re not gaining fat yada yada.  Well the emotional side is screaming, wanting to reach for the biscuit tin and cry that it’s JUST SO UNFAIR!!

So that’s what I’m up to.  Bored and looking pretty peeved off with life so if you see my grumpy face in the gym staring longingly at the smith machine give me a slap.  I have been a good girl and stuck to his advice.  Not doing much in the way of "light cardio" because I'm not that fussed if I gain a few kgs, its not the end of the world, and I would much rather preserve all that hard earned muscle that took me so long, and so much pain to build.

Thinking of some good news...... OH!  I do have some.  Slightly tooting my own horn, but hey its my blog so TOOT TOOT!  My trainer is actually a genius.  Not Mensa style but BANGING FOR VEGAS rate.  Despite being a couple of kgs on the heavier than I’d like side, and body fat remaining pretty static around 17/18% my waist has shrunk.  This thick old trunk I call a waist is actually beginning to resemble one.  I’m athletically built which is great for some things but horrid for others.  Waist being the main culprit.  Smallest I’ve ever measured and would be a few kgs lighter for sure is 27 inches.  It’s 26 at the moment, yeah baby!  With a booty measuring 38 - YOWSERS nothing in the shops fit me off the rain.  So I'm havign to buy a bigger size and have it altered.  Its costing a fortune but I love shape and well nothing beats your clothes fitting perfectly does it!

J Lo watch your back honey J

Right, going to leave you with this absolute beauty.  If your well enough to train, and you can't find the motivation after listening to this I will organise for you to be punched in the face.  Made for a heavy legs session!

I said HEAVY ladies, and deep, I wanna see some strain on your pretty faces!

Love

x