OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 23 days

FT. MYERS BEACH WKND: T-minus 34 days

06.29.2009 [Monday] —

Workout Routine: Cardio Kickboxing & Jog/Sprint Interval

*I usually don’t count any of my training sessions as a “workout” for myself, except for Cardio Kickboxing, because I honestly get in a GREAT workout from it! In my cardio kickboxing classes, there is usually 30-35 minutes of PURE cardio work. I do about 5-6 minutes of some circuit training (usually utilizing balance, punches, kicks, hip raises, etc). Then we break it down into a push-up/core work for 4 minutes non-stop. Lastly we stretch.

Tonight, I finished my cardio kickboxing class with added energy! YAY! So I insisted on doing the following:

Fartleks:  ”speed play” in Swedish mixes a walk, jog, and sprint for an overall GREAT cardio session.

¤ Warm up:  Easy running for 5 to 10 minutes

¤ Steady, hard speed for 1.5–2 km; like a long repetition.

¤ Recovery:  Rapid walking for about 5 minutes.

¤ Start of speed work: easy running interspersed with sprints of about 50–60 m, repeated until a little tired.

¤ Easy running with three or four “quick steps” now and then (simulating suddenly speeding up to avoid being overtaken by another runner).

Repeat…

(usually there is supposed to be an uphill run added on, but since we are in super flat Florida, I can usually only do that where hills are present)

Best song of the workout: Reptilia by The Strokes

Hardest part of the workout: FARTLEKS IN GENERAL! They aren’t easy, but they are GREAT!

Tip for you: Try implementing some basic cardio kickboxing moves into your workout. The punches are GREAT for the arms – focus on form and quick jabs. As for the sprint/runs — it’s a work in progress. I, myself, am a beginner with it, but I already see progress from when I started. This way of training is great for weight-loss and strength in your running pace.