McKinley Grapevine

GREAT WORKOUT DVD”S

~ Muscle Toning, 2 workouts both under 30min

http://www.collagevideo.com/workout-video/jackies-personal-training-30-day-fast-start-6062

~ Muscle Toning and cardio, 2 workouts both 30 min

http://www.collagevideo.com/workout-video/kelly-coffeys-30-min-to-fitness-start-here-6097

~ Muscle toning, full body in 1 workout in 31min

http://www.collagevideo.com/workout-video/jackie-warners-xtreme-timesaver-training-5894

~ Kickboxing, 11- 12min workouts so you can choose to only do 1 or if you have more time you can do 2 or 3!

http://www.collagevideo.com/workout-video/billy-blanks-tae-bo-express-6143

~ Zumba! You’ll be having so much fun dancing you won’t even realize your working out!

http://www.amazon.com/Zumba-Beginners-DVD/dp/B003WLUQ1C/ref=sr_1_5?ie=UTF8&qid=1338908583&sr=8-5

Maximize your EPOC

Warm up: 5 min on your choice of cardio.  Your HR should reach 65% of your MHR (max heart rate).  Refer to workout #2 under Weekly Workout on the Grapevine to figure out your MHR.

Bench Press: 10 reps, the weight should be heavy enough (on all the strength moves) that your struggle with your last rep
Cardio: 2 min (0:10 sprint, 0:20 recover…cycle through this cardio interval 4 x)
Seated Row: 10 reps
Cardio: 2 min (repeat above cardio interval)
Bicep curl Squat: 10 reps (click the link below to see exercise)

http://www.ptonthenet.com/exerciseprint.aspx?ExerciseID=2345

Cardio: 2 min (repeat above cardio interval)
Tricep Dips: 10

Repeat this circuit 3x. You should be done in 45min or less if you stay on task

http://www.ptonthenet.com/capview.aspx?s=MjEzNjc5LDIwMTIsNCwxNSw0LDI5LEZhbHNlIGh3OEx4eDFieHZ5bHorQ2Fvd3NYbEE9PQ==&p=1337888&e=253

http://www.ptonthenet.com/capview.aspx?s=MjEzNjc5LDIwMTIsNCwxLDcsMjYsRmFsc2UgUEtpMHRRTzdKNTVmaGlTdGJsSlJDUT09&p=1332259&e=615

Here is a sample H.I.I.T. workout.  Give it a try and then go through the stretching routine which you will find by clicking the link below

http://www.ptonthenet.com/capview.aspx?s=MjEzNjc5LDIwMTIsMywyNSw0LDU5LEZhbHNlIHg0WVA4NEpNYXI4S3YxY3F0Q2E3MWc9PQ==&p=1329308&e=677

H.I.I.T.

If this is your first time going through this type of workout do at least 15 min but no more than 20 min.  If this is not your first time, try  to get through 20-30 mins.  Ready!?! The intensity scale will be between 0-10, 0 being a very slow walk and 10 being an all out sprint.  This is the ratio, 10 sec at a level 8 intensity to 20 sec at a level 3 intensity.  Make sure you are good and warmed up before you start your first sprint.  Take a brisk walk or a slow jog for 5-10 min and then begin the intervals.  Have a great workout!

There are 4 elements you will be rotating through for 30-45 min.  If you’re doing this at the gym, you’ll be able to do everything (even the push-ups) on the treadmill.  For your walking lunges you will slow down your speed between .5 – 1.0.  For your push-ups you will stop the belt, put your hands on the end of the treadmill and lower your chest down to touch the treadmill for every rep.  If your doing this workout outside, DON’T skip the push-ups!!!!!  You can do them on the grass   Cycle through the routine at least 5x.

Action    Time/Reps
Walk                    2 min
Walking lunge    20 reps
Jog                    2 min
Walk                    2 min
Push-ups            5 reps