Miss Massachusetts Pageant Workout 2
So last night me and Ms. X worked out a local high school track. And it was pretty cool because a sporting event was occuring nearby. Could hear everything.
Last night we decided to do some high intensity interval training.
The kind that makes you realize you really don’t train as hard as you think 😉
Everyone and their mother seems to work out. But few train with purpose.
Purpose is the difference between amazing results, and seeing some changes.
But that’s a whole other post.
Here’s what we did last night:
Track Length (TL)… straight a way
Track Ends (TE)… where track curves
After a quick dynamic warmup of quad catch and release, leg swings, hips shifts and inner thigh mobility
*TL walk–> TE sprint–> TL walk–> TE sprint
x 4 laps
Rest 30 seconds (water)
*TL sprint–> TE walk–> TL sprint–> TE walk
x 2 laps
*TL walk–> TE sprint–> TL walk–> TE sprint
x 1 laps
*Push-Ups 20 –> Stadium Stairs 5 flights
*Walk 1 Lap
*TL sprint–> TE walk–> TL sprint–> TE walk
x 2 laps
*Half Lap Sprint–> Half Lap Walk
x 4
In all we covered about 3 miles at about 9pm. That’s dedication.
Even I already ran 2 miles 3 hours prior with Katie O’Hara at the studio, lifted before that, and I played in some cool storm waves at the sea wall in Brant Rock in the afternoon.
It was also her 2nd workout of the day on Tuesday. Double Sessions rock!!!
So give the above workout a try. You’ll be shocked how much better intervals are for fat loss over traditional, long, boring cardio… like jogging 2 miles. LOL
Live your dream!
Rob
www.RBfit.com
Marshfield Fitness Fat Loss Expert National fitness magazine Contributor
Turn to page 23 of this month’s Maximum Fitness to spy a pic of me and some of my recommendations for advancement in your own health
Miss Massachusetts Pageant Workout
Hello my friend 🙂
Mornings at the studio I have been training a young lady [to remain anonymous] who is competing in this year’s Miss Massachusetts Pageant November 26-28, 2010.
She’s already a beautiful girl, but, to be in Miss Massachusetts shape she will be undergoing 12 more weeks of precision nutritional adherence and “Oh My God This Workout Sucks!” training.
I love this style of training.
It’s how I prefer to train myself 😉
So I’m going to give you the workout we ran through today.
Remember, this is detailed for her exact needs. Yours may be different. But it’s still a killer session to try.
Miss Massachusetts Training Session: Friday August, 20, 2010
No rest between ANY exercises | Rest 60 seconds after complete circuit
Take water as needed | 3 FULL rounds before NEXT circuit
Part the First: My F’n ABS!!!!!!
A1: Reverse Crunches (12 reps) –> Plank (45 sec) –> Mountain Climbers (40 reps) –> Plank (30 sec)
A2: Run 200 meters
A3: Inverted Rows (12 reps)
A4: Close-Grip Push-Ups (15 reps)
Repeat 2 more times
Part the Second: Please…. Just take the arms off
B1: 3 Point Dumbbell Row (12 per arm)
B2: 3 Point Prone Triceps Kickback (8 per arm)
B3: Belley Swing Lunge (15 each leg)
Repeat 2 more times
Part the Third: Remember I Can Puke
C1: Stairs x3 (48 Ascending / 48 Descending Steps)
C2: Stair Skips (25 seconds)
C3: Elevated Push-Ups (20 reps)
Repeat 2 more times
That’s a fun lil’ workout.
I advise if you follow precisely you will be sweating like a maniac.
Even at 6am.
I’ll tell ya, this girl is extremely driven, and despite what stereotypes people may create about pageant contestants, they do have a strong work ethic.
Hope you’re living the dream 😉
Rob
Robert Belley Fitness
www.rbFIT.com
Marshfield, MA 1775 Ocean Street