Note: Be sure to perform these workouts on non-consecutive days, and on different days than your metabolic strength training. Workout A – 30-second “Sprints” Level 1: Sprint for 30 seconds then recover for 90 seconds. Perform up to 10 rounds. Level 2: Sprint for 30 seconds then recover for 60 seconds. Perform up to 13 rounds. 3: Sprint for 30 seconds then recover for 30 seconds. Perform up to 20 rounds. Workout B – 1-minute “Sprints” Level 1: Sprint for 1 minute then recover for 3 minutes. Perform up to 5 rounds. Level 2: Sprint for 1 minute then recover for 2 minutes. Perform up to 7 rounds. Level 3: Sprint for 1 minute then recover for 1 minutes. Perform up to 10 rounds. To properly perform these intervals you will need to adequately warm up. You should foam roll your lower extremities, perform a flexibility routine and then perform a 5 minute warm up using the method that you are going to perform your intervals. At the end of each interval work out you will cool down for 5 minutes and repeat your flexibility routine. The work period on these intervals is supposed to be performed at maximal effort. You should barely be able to finish the required time. During the rest periods you will decrease your effort. On a scale of 1 to 10, with 10 being the hardest you have ever worked, you will work around a 3 or 4 for your rest periods. To maximize your efforts and help track the interval time I strongly recommend you use an interval training timer such as the iWorkoutMuse Pro App found in the iTunes store. Cardio-Core Conditioning Workout at Cida Fitness For the Spring Break Challenge, I’ve specifically chosen an intense cardio-core routine that has become an annual “favorite” – a routine our members have come to “hate to love.” The workout is extremely intense and highly effective. Based on a basketball-conditioning program, and to go along with the March Madness theme, the Hoops March Madness Program is pretty awesome…
Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows. Finally, reserve one day of the week as a non-workout day. Rest up and be ready to GO!!!!!!! Spring Break Challenge Nutrition Protocols Understanding Supportive Nutrition for Fat Loss The keys to a nutrition plan that will yield long-term sustainable results are: lean proteins, vegetables, healthy fats, small amounts of fruits, water, and a carbohydrate intake appropriate for YOU. As you begin or continue on your journey to health please remember that what has worked for you to achieve “results” in the past or what works for your friend, co-worker, etc may not be for you. You are an individual and everyone has a different body and different things going on inside of that body.
8:30 am Meal 1 1:30 pm Meal 2 6:00 pm Meal 3 7:00 am Workout 6:30 am ½ Workout Shake 7:00 am WORKOUT 8:00 am ½ Workout Shake 9:30 pm Meal 1 2:30 pm Meal 2 7:00 pm Meal 3 9:15 am Workout 7:00 am Meal 1 9:15 am WORKOUT 10:30 am Workout Shake 12:30 pm Meal 2 6:00 pm Meal 3 4:30 pm Workout 6:00 am Meal 1 11:00 am Meal 2 4:00 pm ½ Workout Shake 4:30 pm WORKOUT 5:30 pm ½ Workout Shake 7:00 pm Meal 3 6:00 pm Workout 7:00 am Meal 1 12:00 pm Meal 2 5:00 pm ½ Workout Shake 5:45 pm WORKOUT 6:45 pm ½ Workout Shake 7:30 pm Meal 3
Servings sizes are listed below: 1/3 cup of beans 1/3-1/2 cup of rice or quinoa ½ sweet potato Liquids Don’t beverages with more than zero calories. Drink half your body weight in water each day. Your body is make up of 60% water and water is absolutely essential for a variety of physiological functions, your health, performance, and body composition will suffer if you don’t drink enough water. Eat your fruits and vegetables, and drink water as your beverage. Fruit juice has little nutritional value and it will increase blood sugar much quicker than eating a piece of fruit. Green tea is another great choice. Black tea, white tea, and yerba mate are also excellent choices. Coffee can be enjoyed in moderation. Don’t use coffee to mask drops in energy or fatigue from improper nutrition or meal timing. Post-workout and protein shakes are excluded. Meal Composition Each meal should be made up of 1-2 palm sized protein sources, depending on if you are female or male. Fill the rest of your plate with vegetables and add fat in the appropriate servings sizes listed above. Post Workout Nutrition For maximum recovery after a high intensity interval training session, post workout nutrition is key. This is the only time when liquid calories are superior. Focus on the ratio of carbohydrates to protein for this meal. It will be different depending on your body fat levels and goals.