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

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