Work-Out-O-The-Day

Hey guys, this is a great little workout that includes a nice cardiovascular interval workout at the beginning.  

Choose your poison: For this I did a little spin routine alternating between high intensity climbs and sprints recovering in the saddle and repeating over a thirty minute period.  You can optimize your cardiovascular training by determining your training zones and being aware of them throughout your workout.  Check out this article that includes some useful calculators that will help you determine this.  Most cardiovascular equipment provides electrodes to put your hands on to determine your heart rate.  You can just take your pulse but it might be a little difficult while you are running or riding. A heart rate monitor is another option and worth the investment especially if you are really looking for results.  

Round 1: Stability Ball Circuit (Do each exercise for one-minute)

Lunge with Twist 

Stork with Hip-Extension

Prone Tuck with Push-up 

Prone Lying Hip-Extensions

Hamstring Curls

Lift and Twist

Round 2: Push-Up Intervals- Do push-ups between each exercise for 10-20 reps

Side Lying Hip-Abduction

Up, Up, Down, Down

Mountain Climbers

Crunch and Long-Body

Have fun with this one, pretty tough workout guaranteed to kick your butt.