SSS Week 04- Ph 1 log~Beginner Buffing UB and example interval workouts
SSS Week 04-
Ph 1 log~Beginner Buffing Upper Body and example interval workouts
Push ups on Wall
Bent over DB Rows
lateral shoulder raises
ABS with each workout
Knee ups 3x 15
Crunches 3x 15
Summary of Buffing Phase:
Do something Every OTHER day
2 lifting workouts per week
Workout is a circuit: do exercises in order a total of 3 times
Very little rest between exercises
2 interval sessions and 1 active rest day each week
Focus on dieting and losing weight
do some ABS every time you workout
BuffMother! Interval Training
20 min is always the goal
Phase 1 & 2:
5 min. warm up -WALK around the block
1 min. hard- Jump rope
2 min. easy-WALK in place
1 min. hard -Jump rope
2 min. easy- WALK
1 min. hard-Jump rope
2 min. easy-WALK
1 min. hard-Jump rope
5 min. cool down (walk around block again)
This is 20 min total: 4 hard min. total
*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.
Quality over Quantity
You DO NOT have to spend much time working out to get results. If you
work hard, even 11 minutes can make a big impact. HOURS of cardio are often
a waste of time. Choose the most effective exercises and PUSH your body.
Focus on your BIG MUSCLES (Legs, Back and Chest) and on using BIG MOVEMENTS.
If you focus on HIGH quality exercise and keep active in life, you
don’t need much quantity.
Quality over Quantity is why…
I recommend doing most cardio in the form of interval training. A simple 2O-minute interval workout will provide optimal results in minimal time. It’s perfect for those
of us who have no time or desire to spend hours doing cardio.
Science has proven that interval training gives the following results:
1. INCREASES FITNESS-Interval training increases overall fitness (both Aerobic and Anaerobic capacity) and efficiency of cardiac and lung function.
2. BURNS CALORIES-
Interval training increases energy production (increased
metabolic rate) for up to 72 hours after a single session.
3. BURNS FAT-Interval training increases your body’s efficiency of using fat
for fuel (you will burn the fat off your butt and gut!)
4. INCREASE CONTRACTION-Interval training increases ability of muscle contraction
(great news for being able to build a great metabolism and move with
5. BOOSTS BRAIN FUNCTION-Interval training causes an increase in mental
sharpness and clarity.
Interval Training “BuffMotherobics!” VS. Cardio – low intensity steady aerobics
*Stimulating and Quick (20 min.)
*In the long term and short term increases your metabolism (Anabolic “Building up”)
*Less wear and tear on joints and muscles due to shorter duration and less volume
*Increases muscle building/sparing hormone levels following session
*The best method for lowering body fat
*Boring and Lengthy (45-60 min.)
*In the long term decreases metabolism (Catabolic “Tearing down”)
*Energy Drain – uses up your extra energy stores
*Leads to wear and tear on joints and muscles resulting in injuries
*Does not raise muscle building hormone levels
*Not the best method of lowering your
I choose intense BuffMotherobics! over traditional cardio for the following
reasons: • Time- I am busy and don’t feel I can commit more than 20 mins to my
cardio. •Results- I get better and faster results from a focused, 20-min session of
BuffMotherobics! than traditional long duration steady cardio. It energizes
me versus draining me. • Fun factor- time goes by faster when I play “games” with myself during
my session. Moving from one speed to another often adds a dimension
that keeps me from being bored. • Injury Prevention-I have had “overuse” injuries and joint pain in the
past from running too far, too long and too often. POUNDING adds up
on joints. I like intervals because in 20 mins only so much pounding
can happen and I can get great results with as little as 3 sessions a week.
It is short and sweet, allowing my joints to rest the other 23 hours and
40 mins of the day.
Our focus today is on HOW TO increase our fitness level using intervals. Well have you heard the saying “no pain- no gain” …it is 100% true in this instant. The pain I am talking about is Lactic ACID pain. That nasty burning you feel in your legs, lungs arms and even your FACE when you PUSH hard into the lactic acid zone! Pushing your body beyond where it is able to get enough oxygen causes your body to make lactic acid. Lactic acid can be then used as fuel, but if it is not utilized quickly enough it builds up in your muscles and literally causes your body to shut down.
The good news is that each time your body goes into the lactic acid zone (or “threshold”) your body LEARNS how to better utilize lactic acid as energy. It’s truly amazing how your body is a magnificent machine and has an amazing potential to perform above and beyond what you may have ever considered it capable of!! I LOVE IT!!
A great way to work into your lactic acid zone is through interval training. Which simply means for an interval of time pushing HARD then allowing for a period of “recovery” during an interval of time at an easier pace. The ways to do intervals are limitless! You can integrate any physical movement into interval training. Here are some examples taken directly from many of my past blog posts on how I’ve done intervals…most of these are “cardio type” intervals:
RUNNING (outside and on treadmill):
I hopped on the treddy and here is a summary:
all at 2% incline
30 sec @9
1 full min @12mph
Then down to 9 mph
at 15:20 I decided to run a mile at 9 mph
So that brought me to 3.1 miles total at 22 min…then I thought I wonder if I could do another mile at 9mph…so
I did so at 28:40 I was done with more than 4 miles –BUT I was so bored I almost didn’t make it.
Run intervals- 20 mins hard mins between 9 and 10 mph; easy mins 7mph
Sprint 100m (fire hydrant to fire hydrant)
Walk 25m driveway to driveway
Walking High knees- 25m
Skipping High knees*- 25m
walk 25 m
ran outside- about 20 mins with about 5 shorter intervals and 1 long one of about 3 mins.
I did even minute intervals starting at min 4,6,8,10,12,14,16,18 soooo 8 total hard mins- 20 mins total- about 2.7 miles
even min intervals starting on min 4…7 mph for the recovery mins; 9mph for the hard mins. I finished with 3 mins straight at 9mph (min 14,15,16)
Total of 20 mins on treddy warm up 4 mins
then 4x a progression of 7, 9, 11 mph’s at 1 min each very good!! and this was 2 days of running in a row for me
Then some stretching
some cats, supermans, low back extensions, crunches, romanchair knee ups, leg raises
then I ran intervals
6 min warm up
then a min at 7,8,9,10,8,9,10,8,9,11, 8,9,11,7, 8 then finished with some jogging at incline 6% at 6 mph
Total of 25 min
I ran on the treddy–took my time warming up then did 8 intervals all recovery mins were at 7.5 and the incline was at 2% the entire time.
Total miles =4
Then I ran again on the treddy~ intervals 4 hard mins @8 , 3@9, then 1 @ 10 and easy at 6– IT was a ton of FUN!!
Then I ran…
warm up 8 min then a potty break
2 hard at 10 recovery at 8
2 hard at 10.5 recovery at 8.5
2 hard at 11 recovery at 8.5
then 2 extra mins of recovery at 8.5
well I ran for about 16 min and then did 6 FAST sprints about (15sec)
Warm up on upright bike 4 min
On treddy all at 2%
Min 1-3 warm up at 4,6, 8 mph
Min 4 interval @10
Min 5 recovery @8
Min 6 interval at 10.5
Min 7 recovery @8.5
Min 8 interval @ 11
Min 9 recovery @ 8
Min 10 interval @ 11
Min 11 recovery @8
Min 12 interval at 11.5
Min 13recovery @8
Min 14 interval @ 10
Min 15 recovery @ 8
Min 16- 30 sec interval @ 12
1.5 min recovery @ 8
Min 18 – 30 second interval @12
Bike 5 min for warm up for run
Run 5 min warm up @2%
2 easy intervals
up incline to 5% then run 6 min @10 with one of those mins at 11mph
1 min recovery at 8 mph
incline to 3% 6 more min at 10 one of those at 11
Total time 22 min average speed for entire time 9.2mph 3.35 miles. I was amazed at how good I felt, but it was still hard
Then my interval run on the tredmill:
Every run is at 2% incline unless noted otherwise
5min warm up 4-7.2 mph
min8-10 mph @3.5% incline
min9-recover-8mph Heart rate at 9:10 is already 180
min 10- 10mph
min 11- recover 8mph
min 12- 10 mph @ 3.5% incline
min 13 recover 8mph
min 14- 10 mph @ 3.5% incline
min 15-16 recover…I needed extra time to recover my hr was 190 after min 14 interval!!!
min 17- 10mph @3.5% incline
min 18-10 mph @2%
min 19-recover at 6mph
STAIRMILL or STAIR MASTER:
STAIR mill~ 20 mins of intervals= 109 floors
8 hard 1 min intervals at level 30: 1 min off at level 22
then I pumped out 10 pull ups (full extension and lift chest to bar)
So far today I did 11mins steady state cardio on u-bike
ran on length of the street- knee pain
Stairmaster intervals 6 hard mins at level 30; 5 easy at 24
warm up for 5 min at level 7
then 1min at 12, 1 min at 7
then 1 min at 14!!, 1 min at 7 repeat 5 times
then a couple min cool down.
20 mins intervals 1 min hard; 1 min easy– on octane elliptical– level 7 for most of the easy; level 9
Then I did the elliptical
8 intervals mixed alternating 4- 30sec@14 moving arms as if I was running and 4- 20sec@15 holding on ones….
total time 20 mins
13 mins on elliptical then ankle got sore- hard 13 easy 11
20 min of intervals(some forward and some backward) and silly movements
Then the intervals
warm up on the elliptical 5 min
stair mill total of 14 min.
3 hard mins at 10
1 hard min at 12
2 hard mins at 14
1.5 hard min at 14
recovery most at 8, some at 10
Then the elliptical for a total of 23 min…I took it easy the first 12 min…then even min intervals of 14,14,14,15,15,15…a good workout.
Bike (stationary recumbant or upright):
finished 7 mins on r-bike- hard 6 easy 5
1 min hard 1 min easy
u-bike/push up combo:
3 min bike, 20 push ups, 1 min bike, 20 pu, 1min bike, 20 pu 1 min bike
8 hard 30second intervals on the spinning bike
You may be wondering HOW do I know so much about Lactic Acid training?? Well, the proof is in the performance 🙂
My BUFFMOTHER 800m race time = 2:15
If you are interested in training for a good 1/2 mile (800m) time- here are some actual workouts I did prior to this race.
I’ll start you off with actuall 1/2 mile training track workouts:
800m (1/2 mile) track training (for my race below):
warmed up 3 laps, streches, drills, etc…
400m=62sec 30, 32 splits
rest 12 mins
400m-63 seconds 31, 32 splits
rest 5 mins
400m- 68 seconds Lactic Acid big time!! 33, 35 splits
rest 12 mins
400m- 68 seconds DYING the entire last 300m!
my HR was still elevated to 120 bpm 35 mins after this workout–I was DEAD!!
This is what I did today at the track:
1200m warm up jog- stretch
200m-31warm up basically
4 min rec
6 min rec
600m*- 1:41 splits: 31, 35, 35
*note* I am slowly getting more and more confidence at the track. Last night I started getting nervous to run this 600 today and then this morning I had butterflies in my tummy in anticipation. Weird but true.
10 min recovery
200m- 28 sec…felt slow! so I decided to do a bit of speed work
4-100 at about 14 sec each, the last two I started from a dead stop and the last one was actually under 14 sec….so that made me happy–however timing yourself on a 100 is tough, lol
Then I cooled down shooting hoops at the park and did 8 underdogs on the swings- 2 per child(x4).
Today was TRACK day–I only had a half an hour and had to share the track with a boys PE class…but It was still GREAT!
800m warm up
some drills and stretching
about 5 min recovery of walk/jog
400m- 66 seconds– i had a ton of lactic acid after this one
about 10 min recovery
about 3 min recovery
200m- 31 seconds
Then got the girls from pre school and had a cool down manually washing my van, lol!
In total I did 8 intervals of 1 min each with 1 min recovery–the entire 3.3 miles in 21 mins. I slept so hard last night!
intervals on the bike
1-30sec interval with 1 min recover
then 1-15 sec interval with 1 min recovery
REPEATED a total of 6 times
then finished with a couple min cool down.
Warm up 800m jog and stretch
all done with full recovery–varied from 4-8 mins between
sprint 200= 29sec
400=67! and I was not dead~ 2 weeks ago 2 400’s at a much slower pace almost killed me~ I am very HAPPY!!
I went to the track this afternoon and ran only 2 of my 4-5 400’s…I was DYING after the second–major Lactic Acid EVERYWHERE–but I know next time I will be feeling much better.
Here is what I ended up doing:
800 m- 3:40 pace
2×40 meters High knee skipping
40 m High knee paw ground
400m- 68 seconds– didn’t feel too bad actually, tightened up the last 100 but was okay–suprised at my time in a good and bad way because I knew I should have paced myself a bit more, lol.
160 bpm 30 post
150 bpm 2 min post
120 bpm 4 min post
Ran 2nd 400- 69 sec…oh my!! this was a killer- the last 150 was tight and hurting. When done, I had tingly hands, fingers, lips and major lactic acid in my hammies
30 post- 190bpm
2 min post 160
4 min post 150
stood in place
5 min post 110- but my legs were still hurting
8 min total recovery
Ran 300m- 53 sec
30 sec post 170bpm
? not sure on total time recovery– walk/jogged 400m
Ran 200 m- 35 sec
for about 4 min
Then ran 1 min medium/hard finished with the last 100m hard
then jogged a 200 to finish
So I still worked really hard but I was VERY disappointed at my fitness level.
Next one will be better!!
It was at the TRACK 10 fast hard 100m dashes and I am feelin’ it already.
arrived at the track at 12:30 and was 100% done at 12:30 , it was cloudy, breezy and cold around 40 degrees. I had eaten half of an Atkins bar at 8 am and a banana at 11 am.
10- 200meters with a 200 m walk/jog in between of 1:30 to 2:30
Get after your intervals and you will be amazed at how your body responds~