2015. szeptember 21., hétfő

Pyramid Interval Workout


  • Warm-up for 3-5 minutes
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30-to-45 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 40-to-60 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 2 minutes
  • 40-to-60 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30-to-45 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30-to-45 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 40-to-60 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 2 minutes
  • 40-to-60 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30-to-45 seconds high intensity activity
  • Stop Here if you're just doing a 20 minute interval workout
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30-to-45 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 40-to-60 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 2 minutes
  • 40-to-60 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30-to-45 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • Stop Here if you're just doing a 30 minute interval workout
Here's An Example of a Pyramid Interval Workout…
  • Warm-up for 3-5 minutes
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 30 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 2 minutes
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 30 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 30 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 2 minutes
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Stop Here if you're just doing a 20 minute interval workout
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 30 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 2 minutes
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Stop Here if you're just doing a 30 minute interval workout
forrás
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Keto 66. hét

Reggeli (9 után, már Ausztriában): 1 szendvics
Ebéd: 1 szendvics, kávé
Mozgás délután: 20 perc interval futás
Vacsora: töltött paprika


Mozgás reggel: interval futás és ZWOW #7
Reggeli: 1 krémsajtos-paprikás szendvics
Ebéd: töltött paprika, főtt krumpli, 1 kenyér
Mozgás délután: 6km tempós séta
Vacsora: rántotta (2 sonka, 2 sajt, 2 ek zsír, 1 tojás), káposzta saláta


Mozgás reggel: 5p futás, 2p séta (3x) + ZWOW #8
Reggeli: 1 sajtkrémes szendvics
Ebéd: töltött paprika pár falat főtt krumplival, kávé + zsír
Mozgás délután: 4 km tempós séta
Vacsora: rántotta (1 tojás, 1 ek vaj, 1 ek zsír, 2 szelet sonka, 2 szelet sajt), káposzta saláta



Mozgás reggel: interval futás zenére + ZWOW #9
Reggeli: 2 vajas-sós kenyér, kávé + 1 ek zsír
Ebéd: pörkölt (+2 ek zsír), káposzta saláta, bogyós gyümölcs+cocomas, kávé + 1 ek zsír
Vacsora: rántotta (3 tojás, 1 ek zsír, 1 tk vaj, 3 szelet sonka, 1 szelet sajt), saláta


Mozgás reggel: 30p interval futás zenére, ZWOW #10.
Reggeli: 2 vajas-paprikás kenyérke, kávé. 
Ebéd: cevap, krumpli, zöldség, cocomas+bogyós gyümölcs.
Mozgás délután: 2.5km tempós séta.
Vacsora: rántotta (2 tojás, 2 ek zsír, krémsajt, magok, saláta).


Reggeli: rántotta (2 tojás, 1 tk vaj, 1 tk zsír).
Ebéd: tonhal saláta, sült sonka.
Mozgás: 3km séta

R: rántotta 2 tojásból kis zsírral, kis vajjal, kis parmezánnal megszórva.
E: tonhal saláta, sült sonka.




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