Week 15
An exercise class that has eight stations consisting of 1.30 minutes each, easy, right?
I thought I would try Basic Training at The Claremont Club. There are eight stations. At each station you do one minute of strength training, broken into two 30 second segments, and 30 seconds of cardio. It amazes me how long a minute and half can seem!
When I first walked into the cardio room, I was actually cold. But then we start with a warm up of running around the room forward, backward, and side shuffle. I’m warm.
Next, sprints. Twenty seconds fast, all out, then 10 seconds of rest/walking. Oh, I can do anything for 20 seconds! How did 20 seconds get to seem like forever. We do eight sets of these for a total of four minutes. An eternity… This kind of interval training is called Tabata training. Tabata was founded in Japan by Izumi Tabata. Basically training in high intensity training improves aerobic as well as anaerobic systems.
On to the stations
1. Large blue ball behind your lower back up against the wall as you do deep knee bends, 30 seconds switch, other leg. Cardio, high knee run.
2. With partner, sitting in a V position, that’s with legs up in the air, squeezing a ball between your hands, 30 sec. switch sides other hand. Cardio, running around cones, forward, side shuffle, back run.
3. One arm rows with heavy weight (12lbs) 30 sec switch arms. Cardio, hurdle jumps.
4. Using the stretchy bands, triceps pulls, 30 sec triceps pulses. Cardio, one-legged bunny hops.
5. On a step platform with one riser, one leg squats with a shoulder raise, weight (10lbs) 30 sec switch legs. Cardio, fast toe touch on step platform.
6. Push ups on the Bosu ball, 30 sec ab crunches. Cardio, up and over the Bosu in a low squat position.
7. Step lunges to the back, while doing shoulder lifts (8 lbs) 30 sec switch to squats with shoulder press still with weight. Cardio, jump rope.
8. Bicep curls (12 lbs) 30 sec switch arms. Cardio, high jump with squat landing.
Once the circuit is complete, we get a rest, yeah, but it’s only a two-minute rest! Round two. Why are the exercises so much harder the second time around?!
We end the class with ab excercises and a cool down.
I feel spent, sweaty and good. I am always amazed that my body can still perform when needed. I may not look good while doing it, or do the moves just right, but the point is I’m doing it! Whatever the “IT” is.
P.S. The only side effect is sore calfs the next day. Not to bad for an ‘old girl’
sallys52 