Hello hello!

I hope you’re having a wonderful Friday morning so far and that you’ve got lots of fun things planned for the weekend. Totally all over the place is the best way I can think of to describe my week. On Wednesday I was in Niagara-on-the-Lake for a work event, and no more than 10 hours later, I was on a plane en route to Long Beach, California! I’ve only ever been to California once, and that was last year for my trip to San Francisco. Today is all business, but yesterday one of my co-workers and I had a fabulous time sightseeing. I’ll share some pics from my travels next week, but for now, it’s time for our usual fitness chat. Let’s get to it, shall we?

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Work It Out

Last week I had you on the elliptical with the first workout in my Cardio Deck December Challenge series, and this week we’re headed for the bikes. As I learned earlier this year when I was dealing with my foot injury, the stationary bike is a lot meaner than it looks! I think many people (myself included) often dismiss it as a low impact piece of equipment and one that isn’t as great as, say, a spin bike or the treadmill, but I’ve learned that it can provide just as intense a workout. The added bonus? It’s a whole lot more joint-friendly than running and jumping, two things I’ve been doing a lot of at the gym lately. But don’t take my word for it – try it for yourself!

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Cardio Deck December Challenge – Workout 2

In this 40 minute ride, you’ll start with a warmup before heading into your first hill. After 10 minutes, the hill flattens off a bit and you get a chance to recover, but it’s just a short one. 4 minutes of tabata intervals come up quick, and then it’s back into another hill to repeat the whole thing again. You’ll finish with the heaviest resistance you can handle for 5 minutes, then cool down as you “ride home”. The resistance level provided in the chart below is a guide, but as always, be sure to adjust for your own needs.

Cardio Deck December Challenge Workout 2

Click here to print the PDF.

After you finish, be sure to do some stretching off the bike, especially for those hip flexors!

Turn It Up

Coincidentally, this week’s Turn It Up feature is actually called Turn It Up, and comes to you courtesy of Kardinal Offishal and Karl Wolf. It’s another one of those tunes that really didn’t get me excited when I first heard it, but it’s grown on me over the past couple of weeks. Like the others I’ve been posting lately, this one is now on several of my cardio playlists and I’ve strategically placed it in the second half, which is where my energy and stamina starts to fade.

And while we’re on the subject of songs that grow on us over time, I have to say that I just can’t get into Diamonds by Rhianna. It’s been on the radio far too much which doesn’t help, but something about it just doesn’t get me going the same way her other songs have. Anyone else feel the same?

Have A Read

Here’s your mini fitness news roundup for this week:

  • The No-Gym Needed Hotel Workout - via Men’s Health. This one gets points for creativity! If you’ve used sandbags for your workouts in the past, you might enjoy this one which subs the sandbags for your suitcase.
  • Fitness trends we loved in 2012 – via Fitbie. How many of these were you a part of? HIIT and Tabata-infused workouts were definitely popular for me!

Now before you head off for the weekend, tell me…

  • Do you strategically add songs at specific places in your workout playlists?
  • What’s on your agenda for the weekend? Has ‘holiday party season’ started yet for you?
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