Double Workout Post! How to Pass 35 Minutes on the Elliptical & Spicing It Up with Stations

Good morning folks,

First Order of Business

My giveaway winner!  This was a really exciting giveaway as it generated a lot of exposure for both Fitness & Feta and for DanceFIT – we each got a lot of new followers and Facebook likes in our respective communities!  Thank you to each and every one of you that participated.

Using the random number generator, the winner is…

…commenter #15, Lindsey!

(I didn’t include #1 since that comment was Gina’s herself).

The winning comment was actually her DanceFIT Facebook like, but Lindsey’s original comment was “I loved this post, I did ballet my whole life and love learning about new exercise classes that involve dance.  I heard BalletFIT was awesome and would love to try it!”

Congratulations Lindsey, please email me at Akaralekas@gmail.com for details on how to redeem your free class!  🙂

Next Order of Business

My Tuesday night workout.  Since I’ve been opting out of Kix (grrrr) because of my shoulder, my Two-A-Day Tuesdays have recently been dedicated to elliptical work followed by my Circuit Training class.

If you have any questions before trying any of my workouts, let me know!
(And of course make sure to clear any new exercise routines with a physician first).

For my elliptical workout, I did the following.  It really helped to pass the 35 minutes I had dedicated to a machine tonight!  As you know, I am not a big fan of getting on a machine for extended periods of time, so switching things up really helped me keep going as opposed to keeping a steady pace, incline and resistance for the whole 35!

  • Minutes 1-5:  5 minute warmup – incline 4, resistance 6
  • Minutes 5-8:  Fast front jog – incline 6, resistance 6
  • Minutes 8-10:  Fast back jog – incline 6, resistance 6
  • Minutes 10-13:  Repeat fast front jog – incline 6, resistance 7
  • Minutes 13-15:  Repeat fast back jog – incline 6, resistance 7
  • Minute 15-16:  Forward hill – incline 8, resistance 8
  • Minute 16-17:  Continue up the hill – incline 9, resistance 8
  • Minute 17-17:30:  30 seconds down the other side – incline back to 6, resistance 8
  • Minute 17:30-18:30:  Repeat forward hill – incline 8, resistance 8
  • Minute 18:30-19:30:  Repeat the continuance up the hill – incline 9, resistance 8
  • Minute 19:30-20:  30 seconds down the other side – incline back to 6, resistance 8
  • Minute 20-21:  Backward hill – incline 8, resistance 8
  • Minute 21-22:  Continue up the hill – incline 9, resistance 8
  • Minute 22-22:30:  30 seconds down the other side – incline back to 6, resistance 8
  • Minute 22:30-23:30:  Repeat backward hill – incline 8, resistance 8
  • Minute 23:30-24:30:  Repeat the continuance up the hill – incline 9, resistance 8
  • Minute 24:30-25:  30 seconds down the other side – incline back to 6, resistance 8
  • Minute 25-26:  Forward jog recovery – incline 6, resistance 8
  • Minutes 26-30:  Tabata intervals.  20 second sprints, followed by 10 second jogs.  Repeat 8 times – incline 6, resistance 8
  • Minutes 30-35:  Cooldown – lowering the incline and resistance down to 1 by the end

Note:  These incline and resistance settings can be adapted to your own individual needs!

For Circuit Training class, I set up 5 different stations and the divided the class into 5 separate groups of 3.  We worked out for one full minute at each station, followed by 45 seconds of cardio intervals in between each one.  The first circuit targeted upper body, the second targeted lower body, and the last set was geared toward all abs.  It was very bootcamp-ish!

Setup:  Steps for station 1, Body Bars for station 2, Bands for station 3, Steps at station 4, and more Body Bars at station 5.

Warmup

Upper Body Stations

  1. Pushups with hands on step
  2. Rows with bar
  3. Bicep curls with band
  4. Tricep dips on step
  5. Overhead presses with bar

In between each of these, we did the following cardio:

  •     Jumping Jacks
  •     Jump Rope
  •     High Knees
  •     Football Runs
  •     Side to side ski

Lower Body Stations

  1. Alternating front lunges on step
  2. Calf Raises with bar over shoulders
  3. Outer thigh presses lying flat with bands –> Warning:  Make sure your bands are thick enough that they don’t snap!!!
  4. Squat pulses up and over step
  5. Bridge raises with bar

In between each of these, we repeated the cardio intervals:

  •     Jumping Jacks
  •     Jump Rope
  •     High Knees –> This time knees up to the side.  Definitely my “awkward fitness move” of the night!  There’s always one, right!?
  •     Football Runs
  •     Side to side ski –> This time we added the option of extending one leg even further behind the other and pitching slightly forward.

Abdominal Stations

  1. Sit on step genie twists
  2. Bar over shoulder drops
  3. Hold plank
  4. Heels on step – regular crunches
  5. Bar over shoulder twists

And of course, in between we finished with the same cardio intervals

  •     Jumping Jacks
  •     Jump Rope
  •     High Knees –> I originally planned high knees here but got bored with them so improvised with some alternating back and front kicks.
  •     Football Runs –> This time 4 counts of football runs to one side then a big jump to the other side, alternating sides.
  •     Side to side ski

We finished class with glute presses, supermans to work the back, and a long stretch!

[Picture Source]

Lots of hard work tonight, everyone did a fantastic job.

Last Order of Business

Today’s Be Thankful Challenge:  I am thankful for my physical therapist, Erin, and her certification in Graston technique.  Works WONDERS!

Question of the Day:  Tell me what you’d like to see more of in Fitness & Feta!  I’m open to suggestions for different types of posts.  I love all my readers and followers and really want to target what YOU are interested in seeing more of!

Have a fabulous Wednesday!

9 thoughts on “Double Workout Post! How to Pass 35 Minutes on the Elliptical & Spicing It Up with Stations

  1. I miss both kix AND your cirtcuit training classes, however, I will say that the classes at the Wellington BSC absolutely kick my butt (in the best way possible)!!

    Like

  2. Hey Athena!
    Can you clarify the following moves for me? : squat pulses up and over step, bar over shoulder drops, and bar over shoulder twists. I did your supersets workout this past monday and thought I was going to die haha! I might try this one next week!

    Like

    • Of course!

      1. Squat pulses up and over the step: Start with your right foot on the step, knees and toes front (step should be to your side). Do 3 squat pulses then burst up and over the step so you land with your left foot up. Do 3 more pulses then up and back over so you land with your right foot. It’s the same as when I do step cardio on Thursday mornings and we do “Over the Tops” – except this time you add the squat pulses in.

      2. Bar over shoulder drops: Take a body bar and rest it over your shoulders. Feet hip width apart, knees bent. Tilt your body down to the right then bring it back up and tilt down to the left. This works obliques – usually in class we will just hold a dumbbell but I switched it up and used the bars.

      3. Bar over the shoulder twists. Same form but this time instead of dropping down to each side, you twist back to look over your back shoulder. Works obliques again.

      I can show you them tomorrow if this doesn’t help!

      Glad you got a good workout from the supersets 🙂

      Like

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