Wednesday, August 26, 2009

Give this cardio workout a go

We had a great session in the park this morning - check out how everyone went and record your own time:


500 meter run
Suicides (set out four cones - run from the 1st to the 2nd, back to the 1st then to the third, back to the first then to the fourth)
10 Burpees
50 Step ups (25 each leg)
15 Jumping Jacks

Record your time for one circuit
Complete three times aiming to stay at the same speed or better your time

This is how the girls went:

Name Circuit 1 Circuit 2 Circuit 3

Bridgette 5'48" 5'31" 6'15"
Renee 4'45" 4'44" 4'15"
Colette 5'30" 5' 5'36"
Michelle 5'21" 5'31" 5'36"
Katya 5'10" 5'34" 5'48"
Anabella 5'10" 4'53" 5'16"
Antonina 6'28" 6'04" 6'29"
Kim 6'30" 6'04" 6'29"
Rachel 5'10" 5'34" 6"

This was a great session and everyone worked really hard - nice work girls!!!

Until next time enjoy :)

Tuesday, August 4, 2009

This weeks cardio workout

I am running cardio sessions on a Monday morning in Centennial Park so I have decided to bring to you what we did for this week then if you missed the session or are doing your own cardio at the moment you can try it out and mix things up a little. Here it is:

Steps and laps

We used the steps near the children's playground at the Oxford Street (Paddington) gates in Centennial Park. If you are not in this area or these steps are not convenient find a decent set of steps you can run up and down.

Run up the steps hitting every step each time
Run up the steps hitting every other step each time

Alternate as above doing each exercise five times

Time yourself as you run a lap of about 500m, run at a pace you can sustain for both laps. Make sure you run the second lap as quickly as the first - use your watch.

Complete the above circuits 3 times. Steps then laps is one circuit - this should take you about 30-35 minutes.

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