Tuesday, February 24th ~ Training
February 24th, 2009
AM Dance practice, ugh downtown; theater-dance troupe (classical and jazz) 75 minutes; moderate but constant intensity.
HRR 145-151 according to Garmin; dammit I love this thing!
Plyometric HIIT only; this is not technically cardio, but when done correctly it has the same effect; I am alternating my strength/SS cardio days, with Cardio/Plyo only days. This is and has been my current training schedule, it looks like a lot, but I am a freak with micromanagement and time organization.
SS= Steady state; HRR 135-140
HIIT= High Intensity Interval Training; usually sprints in the football field at my Son’s school; with the prowler/sled w/ 50 lbs added weight. Ass kicker. I do 10-12 prowler sprints, and actively rest for 90 seconds. After 5 rounds I am sooo whiped out, but I force the last 5 or 7 out. Since I started these, I have already seen a huge noticable difference in my hammie/glute tie in, and in the roundness of that biceps femoris muscle belly 
Yay!
Mon:Strength/HIIT cardio…
Tues:Plyo/SS Cardio…
Wed:Strength/HIIT cardio…
Thurs: Boot Camp Class (I teach)/SS cardio
Fri: Strength/HIIT Cardio…
Sat: Strength/SS Cardio…
Sun: TOTAL REST; I walk the dogs and that’s it.
Burpees x 10
Squat Jumps x 5
Plyo Lunge, alternating x 5
lateral jumps over step bench (side to side, non-stop)x 20 count total
Rest 90 seconds
Burpees x 12
Squat jumps x 8
Plyo Lunge, alternating x 7
lateral jumps over step bench (side to side, non-stop) x 25 count total
Rest 90 seconds
Burpees x 14
Squat Jumps x 10
Plyo Lunge x 7
lateral jumps over step bench x 30 count total
Rest 90 seconds
Burpees x 16
Squat Jumps x 10
Plyo Lunge x 7
Lateral Jumps over step bench x 30 count total
DONE; and this always, always absolutely kicks my ass; it doesn’t take hardly any time; anywhere from 21-35 minutes depending on how energetic I feel that particular day. I think this day I was extra fatigued due to dance this morning.
