I recently became a member of GoodLife fitness. At the gym, I love to emphasize cardiovascular activity; this can be the treadmill, elliptical, stationary bicycle, etc. (See treadmill and elliptical below for time and pace information) Moreover, I tend to aim toward abdominal strength, inner thigh toning, and glute strengthening when doing strength exercises. I follow moves from the P90X Ab Ripper, as well as do sideways scissors for my inner thighs, and high reps of squats for my glutes.
However, As some of you may know, I never used a professional gym through the beginning 3/4 or so of my weight loss journey and I continue to not own a membership to this day. I do not have a set schedule- I sometimes skip a day of working out- I really just do what I feel like and get creative on how to push my body harder. Here are workouts I do to keep me burning fat, gaining muscle, and improving my heart and lungs:
P90X
I absolutely love Tony Horton and the P90X workouts. They are fun, motivating, and challenging. I do KenpoX or CardioX- and AbRipperX (my passion!).
Treadmill or Elliptical
Depending on how pumped up I feel that day I will choose between jogging on the treadmill or going for the elliptical. My current capability for the treadmill is a steady pace of 6.5 to 7.5 for 20-30 minutes then increase speed for the last 5-10 minutes. The elliptical is so easy, I feel the need to turn up the resistance to at least level 9. After I do so, I just move at a constant for anywhere from 30-60 minutes.
Walking
Never underestimate the power of walking. Just grab your iPod and get out. Form a route as you go along, making it longer every time. Know how long it takes you and use Google Maps to track how far you travelled after you’re finished. I will usually walk for 8-10km at a 4-4.5mile/hour pace (varies).
HIIT Workout (High Intensity Interval Training)
Warm-up: Jumping Jacks (1 minute)
(Repeat 2-3 times, performing each exercise twice before moving to next one)
- Dumbell Swing (20 seconds active-10 seconds rest)
- Quick Feet (20 seconds active-10 seconds rest)
- Lunge Jumps/Alternating Lunges (20 seconds active-10 seconds rest)
- Line Jumps/Side-to-Side (20 seconds active-10 seconds rest)
- Squat Jumps OR Mountain Climber (20 seconds active-10 seconds rest)
Cool Down: Jumping Jacks (1 minute)
