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ChelseaRW
ChelseaRW Posts: 366 Member
in Fitness and Exercise
I have managed to lose a whole 30 lbs since July 2010...and have plateaued yet again! 10 lbs is all I want to lose. My stat's are 5'3" and 125 lbs. Since July , I have gained the ability to run 5 miles, blow 30 day shred out of the water, and am now bored with my No More Trouble Zones video. I like to eat so I will continue to eat back my excercise calories with a net of 1200 to 1400. I love the muscular definition that I am gaining but do not wish to "bulk up" .

That said..I am very happy with the "sweat and burn " that I get from Tae bo and Jillians-Banish Fat Boost Metabolism( I find them very challenging) but those are predominantly cardio. Can someone suggest something to take me to the next level in strength training without expensive equipment and a gym membership..a certain video maybe?

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  • NikkiDerrig386
    NikkiDerrig386 Posts: 1,096 Member
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    Increase your intensity. Do you do intervals and circuits?
  • ChelseaRW
    ChelseaRW Posts: 366 Member
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    The Jillian videos are circuit training..I need some education on intervals though...Help..lol.
  • NikkiDerrig386
    NikkiDerrig386 Posts: 1,096 Member
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    Only cardio: Jump Rope Routine
    4 rounds
    4 mins - jump 30 x's and mark on paper
    1 min - Leg up/downs (one ab exercise)

    Then repeat 4 times and there is 20 mins.

    At the end of your work out you tally up the amount of jumps/skips for each round. Its fun bc the next week you try to beat it. So you are competing with your self!

    Interval timers work the best for this so you dont have to keep stopping to look at a stop watch.

    These other workouts include cardio too bc they are circuits and done fast. PS the numbers are my records; I copied and pasted them from my forums.
    Workout 1
    Circuit 30 seconds (exercise) 10 second rest
    1. Squat pick up 10 lb weight and squat back down to put it back (that is 1 rep) - 9, 6, 6
    2. Jump Rope - 76, 60, 60
    3. Dynamic Push ups - 10, 8, 8
    4. Jump Rope - 70, 60, 50
    5. Walking Lunges; 007 twists - 9, 7, 8
    6. Jump Rope - 71, 60, 57
    7. Tricep Dips - 15, 15, 15
    8. Jump Rope - 70, 60, 50
    9. One legged dead lift - 13, 12, 12
    10. Jump Rope - 70, 60, 80

    Workout 2
    Circuit
    40 Rounds, 15 seconds exercise, 15 seconds rest

    1. Skater Lunge Jumps - 10, 10, 9, 10
    2. Reptile Push ups - 5 1/2, 5, 3, 2
    3. Jump Squats - 12, 9, 9, 10
    4. Pulls ups (lying down on floor under poll so rev push up I guess) - 7, 6, 6, 7
    5. Jumping Jacks - 14, 16, 16, 12
    6. Dancing Crab - 13, 11, 8, 11
    7. Handing lrg raise (from pull up bar) - 7, 5, 5, 7
    8. Dive Bombers - 4, 5, 3, 4
    9. Plank knee tucks - 15, 15, 15, 18
    10. Gets ups - 5, Stopped b/c I didnt like the way my knees felt the second time around so I jogged in place

    Workout 3
    Circuit: No timing
    1. one legged dead lift; jump (right and left leg) - 10 x 3
    2. Plank alternating sholder touch - 20 x 3
    3. Jump Rope - 60 skips
    4. Pick up ball/weight squat; lateral raise squat put ball back on floor (thats 1) - 12 x 3
    5. Side kick hold (not kicking just holding the leg to the side in a kick form for easie kick boxing) - 8 seconds, 10 x 2
    6. Assisted hand stand (walk your self up a wall and hold) 10 seconds x 3
    7. Jump rope - 60 Skips
    8. Dancer pose bicep curls - 12 x 3
  • ChelseaRW
    ChelseaRW Posts: 366 Member
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    Holy Crap..Yup that looks intense and like the next level...copying and pasting if ya don't mind...:wink:
  • mislove68
    mislove68 Posts: 240
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    Ok I suggest doing Ripped in 30. Its so much harder then the other videos and a great change that you will like.

    As for intervals I do them for all my cardio. Like today i was on the treadmill and did a Jillian interval. It would be walk 5 minutes at like 3.7 with say 5 incline then jog 2 minutes at like 5.2 with 2 incline.

    Here is a link on why do intervals:
    http://www.webmd.com/video/benefits-interval-training

    really it will increase your metabolism. So you could go out for a run. You would sprint and then jog or walk. sprint then jog or walk.
  • damonmath
    damonmath Posts: 359 Member
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    Only cardio: Jump Rope Routine
    4 rounds
    4 mins - jump 30 x's and mark on paper
    1 min - Leg up/downs (one ab exercise)

    Then repeat 4 times and there is 20 mins.

    At the end of your work out you tally up the amount of jumps/skips for each round. Its fun bc the next week you try to beat it. So you are competing with your self!

    Interval timers work the best for this so you dont have to keep stopping to look at a stop watch.

    These other workouts include cardio too bc they are circuits and done fast. PS the numbers are my records; I copied and pasted them from my forums.
    Workout 1
    Circuit 30 seconds (exercise) 10 second rest
    1. Squat pick up 10 lb weight and squat back down to put it back (that is 1 rep) - 9, 6, 6
    2. Jump Rope - 76, 60, 60
    3. Dynamic Push ups - 10, 8, 8
    4. Jump Rope - 70, 60, 50
    5. Walking Lunges; 007 twists - 9, 7, 8
    6. Jump Rope - 71, 60, 57
    7. Tricep Dips - 15, 15, 15
    8. Jump Rope - 70, 60, 50
    9. One legged dead lift - 13, 12, 12
    10. Jump Rope - 70, 60, 80

    Workout 2
    Circuit
    40 Rounds, 15 seconds exercise, 15 seconds rest

    1. Skater Lunge Jumps - 10, 10, 9, 10
    2. Reptile Push ups - 5 1/2, 5, 3, 2
    3. Jump Squats - 12, 9, 9, 10
    4. Pulls ups (lying down on floor under poll so rev push up I guess) - 7, 6, 6, 7
    5. Jumping Jacks - 14, 16, 16, 12
    6. Dancing Crab - 13, 11, 8, 11
    7. Handing lrg raise (from pull up bar) - 7, 5, 5, 7
    8. Dive Bombers - 4, 5, 3, 4
    9. Plank knee tucks - 15, 15, 15, 18
    10. Gets ups - 5, Stopped b/c I didnt like the way my knees felt the second time around so I jogged in place

    Workout 3
    Circuit: No timing
    1. one legged dead lift; jump (right and left leg) - 10 x 3
    2. Plank alternating sholder touch - 20 x 3
    3. Jump Rope - 60 skips
    4. Pick up ball/weight squat; lateral raise squat put ball back on floor (thats 1) - 12 x 3
    5. Side kick hold (not kicking just holding the leg to the side in a kick form for easie kick boxing) - 8 seconds, 10 x 2
    6. Assisted hand stand (walk your self up a wall and hold) 10 seconds x 3
    7. Jump rope - 60 Skips
    8. Dancer pose bicep curls - 12 x 3


    SICK!!!!
  • bellawomenswellness
    bellawomenswellness Posts: 99 Member
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    Kettlebell training is another fabulous option for strength and cardio combination. Google u-tube for videos.
  • NikkiDerrig386
    NikkiDerrig386 Posts: 1,096 Member
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    @ Damonmath - lol that means sick like Damnnnnnnn right? lol :blushing:
  • ChelseaRW
    ChelseaRW Posts: 366 Member
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    Ok I suggest doing Ripped in 30. Its so much harder then the other videos and a great change that you will like.

    As for intervals I do them for all my cardio. Like today i was on the treadmill and did a Jillian interval. It would be walk 5 minutes at like 3.7 with say 5 incline then jog 2 minutes at like 5.2 with 2 incline.

    Here is a link on why do intervals:
    http://www.webmd.com/video/benefits-interval-training

    really it will increase your metabolism. So you could go out for a run. You would sprint and then jog or walk. sprint then jog or walk.

    oops...I will try intermingling the sprints with my jogging when I go..I have trouble getting out of the house for this so I will have to pick up Ripped in 30.--I was skeptical to begin with that it wouldn't be as hard as the longer videos of hers but then again, I haven't met a Jillian video I didn't love!
  • mogenfire
    mogenfire Posts: 81 Member
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    bump

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