Don't have a lot of time? Increase Intensity

Today I only had a few minutes to work out, so I did my push ups and then did a tabata type workout. You can read about it here.
Tabata was developed by a Japanese Speed Skating coach. Obviously speed skaters have a very high aerobic capacity! He was able to push his athletes' hearts to 150% of their training zone heart rate. He found that 4 minutes of very very intense intervals was similar to those that performed an hour of steady state Cardiovascular exercise.
So what does this mean for me? Although I am not in the shape of a speed skater; I can still benefit from doing High intensity interval training.

My "tabata type" workout (I call it a tabata type workout because I am not able to measure my heart rate accurately and I know that I cannot workout at the intensity of a speed skater)

3 minutes warm-up 3.5-5.5 mph

repeat 8 times: treadmill at 10.1 mph (the max)
20 sec running
10 sec rest
for a total of 4 minutes

I actually had to work up to doing all 8 intervals! I am always gasping for breath.
2 minutes cool down 3.0 mph.

Exercise TV

I really love Exercise TV: www.exercisetv.tv/ .
This is great for anyone that wants to do a quick workout. They have tons of free videos of varying lengths and levels. Today I did the Rock Hard Arms ( 20 minutes). And the Yoga Stretch (10 minutes) I love doing a 5-10 minute stretching video after I run.

Thurday Arm Workout

Here is my arm workout for tomorrow!
Heavy + body weight

3 sets of 8-12 reps
1. Upside down pushups (at the squat bar with my body at a diagonal with the ground pull myself up, they do these on the biggest loser all the time)
2. Bench dips with 10-15lb weight in my lap.
3. Wide Grip lat pull downs
4. Medium grip seated cable row
5. Hammer curls (biceps curl with palms facing eachother) 15lb
6. Shoulder Shrugs 15-20lb
7. Lateral Raises 8-10lb
8. Plank 3 minutes (1 minute in push up position and 1 minute on each side)

Buff Arm Challenge- Workout for Tuesday

I totally slacked off last week. There was family and a wedding (it was awesome). Back to reality!

Here is an arm workout for tomorrow.

(5-10 lbs 16reps 2 sets)

1. Biceps Curl
2. Overhead triceps extensions
3. Chest flys (lie down weight goes out)
4. Upright rows
5. Tricep dips (on a bench, push with arms not body)
6 Texas T's (my nickname)
With a dumbbell in each hand and keeping arms straight, extend arms forward to shoulder height (palms facing eachother). Keeping arms straight press arms out to sides hold for 1 sec. Press arms back together in front of chest (arms still straight) Release arms down for 1 rep.
7. Shoulder press with dumbells (palms facing out)
Start with arms bent right next to shoulders press weights straight above head and back for 1 rep.
8. Back Presses
With a dumbbell in each hand bend forward from the waist with arms by sides (feet should be hip distance apart). With the arms behind your body press dumbbells together and back apart for 1 rep. (very small movement)

Thursday Arm workout- Week 1 Buff Arm Challenge

Today I am going to lift HEAVY (15-25lbs, less reps) I have heard that lifting heavy/less reps actually burns more calories than lifting light/more reps. I am going to put alternate between heavy and light days for variety. I am going to go through the entire circuit 3 times.

Circuit:
1 set
1. Bicep curls 15lb/10r (2 15# dumbbells)
2. Skull crushers 20lb/10r (use bar, tricep)
3. Cardio: 30 sec Mountain Climbers
4. Shoulder Press 10lb/10r (2 10# db shoulders)
5. Upright rows 20lb/10r (shoulders, back, 2 10#db)
6. Front raises 5lb/10r (shoulders)
7. Cardio burst: 10 blurpees
8. Pushups 12 (pecs, shoulders, triceps)

2 set

1. Bicep curls 20lb/8r (2 20# db alternate arms if needed
2. Skull crushers 25lb/8r (use bar, tricep)
3. Cardio: 30 sec Mountain Climbers
4. Shoulder Press 12lb/8r (2 12# db shoulders)
5. Upright rows 15lb/8r (2 15# db shoulders, back)
6. Front raises 8lb/8r (2 8# db shoulders)
7. Cardio burst: 10 blurpees
8. Pushups 12 (pecs, shoulders, triceps)

3 set
1. Bicep curls 25lb/12r alternate arms
2. Skull crushers 30lb/6r (use bar, tricep)
3. Cardio: 30 sec Mountain Climbers
4. Shoulder Press 20lb/6r (2 20# db shoulders)
5. Upright rows 20lb/6 (2 20# db shoulders, back)
6. Front raises 10lb/6 (2 10lb db shoulders)
7. Cardio burst: 10 blurpees
8. Pushups 12 (pecs, shoulders, triceps)

This workout should take about 20 minutes.

oh and I never got around to running the 9 miler last night so I guess yesterday was my rest day! No more rest days this weeks! All or nothing!