Happy Friday Bloggies!
I hope your day is off to a fabulous start so far. The weekend is so so close and I can’t wait! It’ll be a fairly relaxed one for me, but I’m perfectly content with a lazy weekend right now. What will you be getting up to?
Over to today’s usual topic, here’s your weekly dose of Fit Bit Friday!
Work it Out
A while back, I featured a StepMill workout for Fit Bit Friday 17 that got a lot of positive responses. I adore the StepMill for its ability to make me sweat like crazy, so that’s the featured piece of equipment for this week’s workout. If the StepMill scares you, I strongly encourage you to just try hopping on and giving it a go, even if only for a few minutes. I’ll admit that I looked like a total loon when I tried the first time because 1) my feet are bigger than the steps and 2) I kept tripping so I had to constantly look down at them. But don’t worry! It won’t be long before you get the hang of it, and when you do, it’s a lovely, sweaty feeling. This routine is only 25 minutes, but they’re not easy ones!
The 3-Peak StepMill Workout
***Disclaimer: As is the case with all workouts posted on Eat Spin Run Repeat, please check with a medical professional before beginning any exercise program. I am not a certified personal trainer and all workouts on my blog are based only on my own experience.***
In this routine, you’ll climb 3 hills, increasing your pace (steps/floors per minute) in order to build intensity. While it will take you a shorter amount of time to climb each successive hill, that doesn’t mean that they get any easier. The first one will take you 10 minutes, the second halves to 5 minutes, and the third halves again to only 2.5 minutes. However, you’ve got to keep increasing your stepping speed to get your heart rate in the target range indicated in the right column for each hill. Therefore, you’ll likely be making greater incremental changes for the 2nd and 3rd hills than you did in the first. The 3 peaks are back to back, with a lovely well-deserved cool-down at the end.
Click here to print the PDF.
The cool-down here is short – only 2 1/2 minutes – but if your heart rate is still high, be sure to take a few extra minutes to step at a slower speed. When you’re all done, be sure to stretch out those legs, especially the hip flexors, hamstrings, quads and calves.
Turn It Up
This week’s tune was inspired by the first time I heard Body Pump 80 a couple of weeks ago. The warm-up is called Resuscitate Me by September, and although the video I’ve posted below isn’t the same remix as on the new release, the original is still great – nice and cruisy, good for a steady run or a spin on a flat road…. or just a good workout in general!
Have A Read
In light of my recent race announcement, I’ve got some running-focused reads for you this week:
- How many extra calories does the treadmill incline actually add? via FitSugar
- 25 ways to run faster now via Greatist
- Running watch reviews and things to watch out for when you’re buying one – via Runners World
Questions for today:
- What’s on your agenda this weekend?
- Have you done any of the Les Mills new releases yet? What did you think? PS If you’re a local and want in to my RPM new release on Monday morning at 6:15am, shoot me an email!