Weekly Workout #145

Posted by admin in Free Workout, Interval on Dec 4th, 2009 | no responses

To build a better you requires challenging yourself with Interval work to train the muscle to new levels of tolerance as you improve your cardiovascular capabilities

Run Time 1:02:22

RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 85%
4 – Hard / HR Range: 85 – 90%
5 – Can’t continue / HR Range: 90%+

Run Time / Song
RPE / What To Do

Warm It Up
00:00 Kellyyss – Ankhing
1 Starting off easy – nice flat road … move your body

06:14 Joyo Velarde – Take You Home
2 Pick up the intensity a bit …still warming it up

Crank It Up
09:11 Forrrce – Keep on Dancin’
3 While some see a hill blocking their path, you see the perfect opportunity to begin building a stronger you one step at a time

14:27 2 Da Groove – Action Jackson
3 You can feel the wind picking up and looking to push you back down, but you know you can hold your pace and push back just as hard to get to the top

16:23 BadboE – Loose Your Funky Self
2 Ah relief is spelt downhill, lets pick the pace up and slow the heart down

21:51 Martin Fissher – Dry Touch
3 Another hill ahead, and this road only goes in one direction – up, and you say bring it on I’m ready!

27:07 Tunefunk – We Need Love
3 As another gust of wind rolls down at you, use the power in your pace to slice thru it and keep your speed right where it is

32:00 Black Hustle – Free

2 Another chance to show off how well you can recover before revitalizing the body to meet the final opportunity

37:20 Ricky Rivaro – With You
3 One last hill, one last opportunity to build a better you, find the pace that will allow you to succeed in making it to the top

40:05 Bonghero – All Around The Music
3 Time to deal with the wind one last time, but by now you simply bat it aside as you focus on keeping the pace and control of the heart

46:29 Reflex – Beautiful
3/4 Let’s push the body to a new level of exertion as we pick the pace up just a bit to get to the top a little bit quicker

Cool It Down
52:15 Robomusic – Persephone
2 Ease off … Start cooling down

56:17 Bangguru – Mooneclipse
1 Stretch those tired muscles

Consult with your doctor before beginning this or any exercise routine. The creators, producers, participants, and distributors of this program do not assume liability for injury or loss in connection with this exercise program.