Workout Training for this week 2/2-2/7

Mon- Atheletic Training, 60 min **missed**
Tues- Strength Training, 60 min and Jump Rope, 30 min
Wed- Total Body Workout w/ Leg Targeting, 45min
Thur- Rest Day
Fri- Total Body Workout w/ Back Targeting, 45 min and Elliptical 45 min
Sat- Total Body Workout w/ Leg Targeting, 45 min and Elliptical 45 min
Sun- Jump Rope 30 min and Elliptical 30 min

Training Files: Maximum Intensity Training (MIT)

Scientists in Canada developed a ground-breaking training routine which makes building fitness and muscle tone in record time achievable. Short session of maximal intensity exercise (MIT) generates high level of fitness quickly. It is not about how long you do an exercise but how fast (the intensity) you do it. Their studies demonstrated the significance of high-intensity training for building aerobic capacity and endurance. Maximum Intensity Training (MIT) requires repeated short exercise session at 100 percent effort. MIT enhances muscle power, develops aerobic capacity, boosts metabolism and increases the ability to process fats, carbohydrates and proteins. The four component of this interval training are:

1. Distance: or time of the exercise interval
   
2. Repetition: the number of times the exercise is repeated
   
3. Intensity: the speed of the exercise
   
4. Rest: the time between exercise

MIT causes stunning results when you exercise for 30 seconds at 100 percent of maximum effort, 4 minutes rest between intervals. The long rest period is crucial because it permits complete recovery and guarantees that you do each repetitions at maximum intensity.
I put this training to the test by using an elliptical machine for 30 minutes with 8 sessions of sprinting at maximum effort for 30 seconds with rest period of 4 minutes. I have to say that I obtained amazing results. You do not have to stay for a long period of time on an equipment (elliptical machine or treadmill) just jogging or walking. 30 minutes is enough but you have to crank it up for 30 seconds with 4 minutes or so for recovery. Loves it!

Training - Full Body Circuit Training 2

Here are a couple of exersices for the full body workouts:
( check out oxygenmag.com for more exercises)
DUMBBELL LUNGE & PRESS
Set Up: Standing upright with dumbbells at your side, step forward with your left leg into a lunge position (1). Be sure not to let your back knee touch the floor.
Action: From the lunge, transition into a standing posture by moving your right leg forward, placing your weight on your left leg. Simultaneously, curl the dumbbells up to your shoulders and (2) press them over your head while bringing your extended right leg in front of you. Repeat from the start (standing) position. Alternatively, you can try walking lunges.

SINGLE-LEG STIFF-LEGGED DEADLIFT WITH ROW
Set Up: Stand on your left leg (right leg lifted off the ground with knee bent) and a dumbbell in your right hand held up at your side, in a hammer curl position (1).
Action: Move your right leg posteriorly as you bring your torso down and forward. Continue until your right leg and torso are on the same horizontal plane, almost parallel to the ground (2). Holding thisposition, pull the weight in your right hand up towards your torso, bringing your elbow as high as you can (not shown). Return to the starting position by reversing the movement. Repeat, then switch sides.
**source: oxygenmag.com**