Cardio Machine Roll Call
Whats your cardio routine? Need some help? Read on
Attention cardio machine mavens---Is your body really changing?
I can’t even tell you how many individuals I spot day after day, spending countless hours on cardio equipment at the gym, only to corner me with frustration that they are still not lean and trim. The fact is that most of you are training inefficiently. In order to burn fat, you must combine cardiovascular conditioning with resistance training in order to get that body tight and toned.
My favorite way to accomplish this is using interval training, broken down into circuits, which will simply melt fat off your body. Check out this routine that alternates strength moves with cardio blasts, which will not only make your workout fun and fast, but will deliver the results you want. This complete fat-burning workout is the first of a two-part series. Hit this routine hard for a few weeks and stay tuned for Part Two.
Equipment:
- Resistance bands
- Stability ball
- Jump rope
- Rope attachment for cable work
- 15-inch platform or step
Secret Tools:
SCI-FIT® Whey Protein™ My New Year’s flavor pic ...Chocolate! Mix and shake with 6-8 ounces of water and drink 30-60 minutes post workout. When time permits, throw a scoop in a blender with a ¼ cup of frozen mixed berries for a yummy post-workout treat.
Mandatory Warm-up: Cardio Machine of your choice for 7-10 minutes, moderate pace to get your body moving.
Circuit 1
Jump rope 60 seconds
Low Row with Resistance Band: 30 reps
Attach tube to a rail or bar that is about waist level. Grab a handle in each hand and step back far enough so that there is no slack in the tube when your arms are extended straight. With feet firmly planted on the floor, knees slightly bent and chest upright, pull both handles to hips, and squeeze your shoulder blades together. Too easy? Step back further away from the band’s attachment point to create more tension.
Bicep Curls with Resistance Band: 30 reps
With two feet on the band, grab a handle in each hand and roll your shoulders down and back away from your ears. While keeping your elbows at your side, lift your band to create a bicep curl in both arms. Add intensity to the exercise by widening your feet on the band.
Circuit 2
Plyometric Jump Squats: 15 reps
Start in a squat position; heels shoulder width apart, with your knees bent 90°. With you back straight and abdominal muscles engaged, jump up and exhale, extending your entire body in the air.
Land on the same spot from where you originally jumped-off and bend your knees as your feet touch the floor. Repeat immediately.
Pushups: 10-15 reps
Hands are set wide so as you lower, your elbows maintain a 90% flexion, can be performed on the knees or balls of feet depending on your fitness level.
Tricep Push Downs on Cable with Rope Attachment: 15 reps
Stand in front of a cable column and hold onto the ends of the ropes so your small fingers are close to the ends. Keeping your chest up and your elbows braced against your sides, press down and outwards until your arms are straight while squeezing your triceps. Return the rope to chest level and repeat.
Circuit 3
Burpees or "Up-Downs": 15 reps
Begin in a squat position and kick your feet back, while simultaneously lowering yourself into a pushup position. Immediately return your feet to a kneeling position, while simultaneously pushing up with your arms. Leap up as high as possible from the squat position and repeat.
Assisted Pull Ups on Machine: 10-15 reps
Wide grip, lift and pull up with a slight arch in your back so you properly engage your back muscles. Remember, the more weight you select on the machine, the easier the exercise…it is assisted weight.
Lateral Shoulder Raises with a Resistance Band: 12-15 reps
Stand with both feet on your band, arms straight down at your side, holding both handles of your band. As you brace your abs, exhale and lift both arms to shoulder height and lower. Keep arms straight throughout exercise, but avoid locking-out your elbows. When necessary, increase band intensity by widening your feet on the band.
Circuit 4
Jumping Jacks: 20 reps
Abdominal Crunches on a Stability Ball: 30 reps
Lay down on ball so it first securely in the curve of your back. With feet strongly planted on the floor, lift and exhale to a crunch, while you simultaneously press your navel down into your spine. Hands can be crossed in front of chest or can be placed behind your neck to cradle your head.
Step-Ups on Bench: 20 each leg
Stand behind a 15-inch platform or step, weights in hand. Place the right foot on the step, transfer the weight to your right heel to lift your left leg onto the step. Concentrate on only using the right leg, keeping the left leg active only for balance. Slowly step back down and repeat all reps on the right leg before switching to the left. Advanced option: Grab some free weights or a medicine ball for added resistance.
