Weekly Workouts + Pulsing Reps Strength Format

Hello and happy Sunday!

First I would like to announce the winner of my two-week customized personal training plan, Kim Farrell!  Congratulations, Kim!  Please email me at fitnessandfeta@gmail.com to claim your prize.  Thank you to everyone else that took my survey and for supporting F&F.

I am spending today working out and getting ready for vacation.  We leave for Maine tomorrow, so I have to get packing!  As I mentioned on Friday, I have lots of guest posts lined up for the week, but I still wanted to get my Weekly Workouts recap in before I left.

Weekly Workouts

Last Week’s Workouts

My favorite part of last week’s workouts was the new strength training format I tried, pulsing reps.  I got the idea from a past Best Body Bootcamp workout.  I never actually fully completed the last round of Best Body Bootcamp due to some shoulder issues, so recently I have caught up on some more Tina workouts!  I am familiar with the concept of pulsing reps already and often add them to the end of my strength sets for that extra burn, but I had never used Tina’s version before:

  • 5 standard reps of each exercise going through a full range of motion
  • 5 pulses at peak contraction, then return to start of movement
  • 10 pulses at peak contraction, then return to start of movement
  • 15 pulses at peak contraction, then return to start of movement

I used this with supersets, so I chose three different pairs of exercise and did the above format three times for each exercise/superset.  In case you are looking for a new strength format, try this out!

Here’s the rundown of my exercise last week:

Active rest – kayaking!


On Monday I completed the 30 minute treadmill workout that I posted last week, then did a 20 minute bosu circuit afterwards.  The 30 minute treadmill workout looked like this:

The .5 Treadmill Workout

On Tuesday I took Lauren’s spin class at the Y, then taught a pulsing reps superset workout that focused on chest, back, and arms.  In between each superset we did two minutes of jumping rope.  We finished class with some lower body glute and ab work.

Active rest – 30 minute walk at work for Walking Wednesdays

Taught a bootcamp style workout for Kaylin’s last class – so sad!  Also had a walking meeting at work.

Did a double!  1 hour of yoga (more restorative and relaxing style) followed by 1 hour of Zumba

20 minutes steady state cardio on the elliptical + pulsing reps supersets that focused on lower body, shoulders, and abs.


All in all, a great workout week with lots of variety and solid active rest days.  For my vacation week next week I am planning to exercise, but I am going to play it by ear in terms of when and how.  I definitely see some outdoor runs along the water in my future!

What is your favorite strength format?  Do you plan workouts when you go on vacation?

I’ll be back later today with my Weekly Eats post!  Catch you then!

The .5 Treadmill Workout

Guess what day it is?!

This commercial is still hilarious to me.

Anyways, I just wanted to check in quickly to share a new treadmill workout I came up with for you guys.  I call it my .5 treadmill workout because you are consistently increasing your speed by .5 throughout the 30 minutes it will take to complete this run.

The .5 Treadmill Workout

When I did this workout on Monday, my “comfortable” pace was at 6.0 mph.  So my intervals looked like this:

Minutes 0-5:   Warmup 3-5.5 mph
Minute 5-6:   6.0 mph
Minute 6-7:  6.5 mph
Minute 7-8:  7.0 mph
Minute 8-9:  7.5 mph
Minutes 9-25:  Back down to 6.0 to repeat these four minutes four more times for a total of five rounds
Minutes 25-30:  Gradual cooldown

The beauty of this workout is that you can apply it no matter what your fitness level is.  If you’d rather not run, you can still use this format for a walking workout.  If you’d rather test your speed more than I did, you can have your .5 increases get into the 8 or 9 range.  You could even apply this to a different machine if you wanted.  Maybe each “.5 increase” equals a notch up on the resistance on a spin bike or an increase in resistance on the elliptical.  Whatever you choose, make it work for you.

Get After It

Hope you like it!

What’s your preference for a cardio machine workout?  Treadmill?  Elliptical?  Bike?  Other?

Enjoy the day!