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Fit Bit Friday 71

Good morning friends!

Happy Friday! Are you feeling ready for the weekend? I’m super excited for this one because I’ve got 2 Christmas parties on the agenda. Tonight is an annual Christmas dinner celebration with 5 of my best university girlfriends. We’ve been doing it ever since our 3rd year of university and this is the 4th one! The other party is for work, and I’m looking forward to getting all glammed up for that one too.

Before I get to our workout for today, I’ve got a giveaway winner to announce! Thanks so much to all of you for sharing your fabulous stories about your accomplishments this year. I couldn’t stop smiling as I read them, and I had such a hard time picking a winner. You guys are all SO inspiring and every one of your comments made me want to reach through my computer screen and give you each an enormous hug!!! From kicking bad habits, to reaching weight loss goals, to competing in races and fitness competitions, your stories were such a pleasure to read. You should be SO proud of yourselves! I wish I had prezzies to give to all of you, but since I only have one, the winner of the $100 Sport Chek gift card is……..

giveaway winner comment

Shawna! Congratulations! I’ll be emailing you shortly to get your contact info, and will have the gift card in the mail ASAP.

Over to fitness-related matters, here’s your weekly Fit Bit Friday!

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Work It Out

This week’s cardio machine of choice is the Stair Master! As you’re probably aware if you’ve started my Cardio Deck December Challenge, each week of this series will feature a different piece of cardio equipment. The Stair Master is one of my favourites because it never seems to get any easier. Every time I hop on it, I know that I’m guaranteed to get a good workout whether I’m stepping for 2 minutes or 22. I hope you’re ready to climb!

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Cardio Deck December Workout #3

This routine is only 30 minutes which may seem easy in comparison to the other ones in this series, but don’t be fooled. It’ll have your heart rate up within the first 5 or 6 minutes, I promise! There are 3 working blocks: One with quick stepping at one minute intervals, another with double-stepping at one minute intervals, and a final block of 8 “sprint steps”, which are in Tabata format (20s work, 10s recovery, 8 times). I’ve indicated the Rate of Perceived Exertion (RPE) on the right, and you can refer to this chart to ensure that you’re working at the levels specified. As always though, be sure to make adjustments for your own physical capabilities.

Cardio Deck December Challenge Workout 3

Click here to print the PDF.

When you’re finished, have a good stretch and be sure to rehydrate. If you’re like me, you’ll be dripping in sweat by the end!

Turn It Up

I heard this week’s featured tune on the radio on the way home from the gym last week, and immediately Shazaam-ed it because I KNEW it had to be shared. Usher seems to be on a roll lately, and his latest song, For the Rest of My Life is no exception. It’s a little synthesizer-heavy compared to his other songs, but I love the beat and it lends itself really well to cardio intervals – work hard in the heavy bits, then recover in the slower parts. Enjoy!

Have A Read

Before you go, tell me…

  • Do you have any holiday parties to attend this weekend? 
  • Fill in the blank: One thing I’m going to do to positively impact my health today is ______________.”

Comments

  1. says

    have fun this weekend, angela! that is awesome that the tradition that you started in university continues on – enjoy! no parties this weekend – last weekend was the big social weekend of the season!
    the stairmaster and stepmill give excellent workouts! xtraining with these cardio pieces helps running hills, i swear.
    stay warm!

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