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Sweat it out Sunday – TV guided intervals

Posted Aug 07 2011 12:10pm

I don’t know about you, but I often need an extra boost of work out motivation on Sundays. Something about Sundays just screams be lazy today!

Granted I normally do laundry and all that jazz, but it’s always nice to squeeze in an extra work out and sweat out a possibly overindulgent weekend.


Don’t forget, there is only one rule!

One and only rule - everything has to make you sweat, motivate you to sweat, or accompany you in your sweatiness.


Weekly Work Outs

First things first. If I’m telling you to get your sweat on, then you know that I’m right there with you sweating myself. So, how did I get my sweat on this week?

Monday – 6 mile bike ride + 2 mile run

Tuesday – Killer Body Rock work out + the following arm routine

Wednesday – 6 mile bike ride + 3 mile run

Thursday – Rest

Friday – Rest

Saturday – walked around garage sales + 2 mile incline walk + ab

Sunday (today) – hiking at the dunes!

Tune of the Week [Jennifer Lopez ft. Lil Wayne - I’m into You]

Motivational Quote of the Week

"The pain of discipline is far less than the pain of regret." -Sarah Bombell

How true is that? Personally, I love the soreness I feel after a great work out. I’ve never regretted a work out, but I’ve certainly regretted skipping one.

Sweaty Work Out of the Week – T.V. Guided Intervals

When I run on the treadmill, I often use that time to catch up shows. This leads to some interesting interval runs, let me tell you.

This run was completed during a particularly suspenseful episode of Criminal Minds.

Flip on your show of choice and then hop on your treadmill, elliptical, stationary bike, etc. I did this on a treadmill – so change it up according to your machine.

During the show itself – walk (3.8 speed) at a 6% incline. Hold small hand weights (3-5lbs) and do curls, shoulder presses, and chest flys while walking.

During the commercials – rack the weights, decrease the incline to 1.5% (to stimulate real roads), and bump up the speed to one you are comfortable jogging at (6.2 for me).

Every 15 seconds, bump up the speed another 0.2 until you’re at a sprint. Stay here for 30 seconds, then gradually begin decreasing the speed until the commercial break is over!

Speed Incline
show 3.8 – 4.0 6.0
commercial 6.2 1.5

15 seconds

6.4 1.5

15 seconds

6.6 1.5

15 seconds

6.8 1.5

15 seconds

7.0 1.5

15 seconds

7.2 1.5

30 seconds

7.4 1.5

gradually decrease

back to 6.0 1.5
show 3.8 – 4.0 6.0

By the time the show is over, you’ll have a great work out under your belt! And you won’t have missed a second of the show itself!

Stay tuned for next week – it will be a TV guided work out with out a machine!

Can you tell I like to multitask? Winking smile

Have a great Sunday guys!

<3 Stefanie

Your turn – tell me how you got your sweat on this past week!

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