Are your workout routines boring and monotonous? Do you need a new goal or something to train for? How about taking the “40-Day Challenge!” The 40-Day Challenge consists of eight weeks of hard core training for five days a week. Each week’s main goal is two pounds of steady weight loss. I understand that 40 days seems like an eternity, but it is only eight weeks and five workouts per week.
Each workout is an hour-and-a-half and consists of an hour of cardiovascular training and a thirty minute circuit training session. Each cardiovascular series should get your heart rate up to at least 85% of your heart rate max for most of the hour. To get this number you need to subtract your age from 220 and then multiply that number by .85 (85%).
The circuit training consists of total body exercises and constant movement between different exercises. The circuit training exercises will focus on muscle endurance as well as keeping the heart rate up. After each day you should feel exhausted, but your sleep and energy levels should eventually rise and your self-esteem will be at its peak. The circuit training routine below is made up of three sets of twenty repetitions. Good Luck!!
- Cardio (1 Hour)
- Treadmill, Elliptical, Stair Stepper, or Bike (try to use a machine that keeps you on your feet rather than sitting down)
- Circuit Training (30 Minutes)
- 50 Jumps With Jump Rope Between Exercises
February 6th, 2009