Tuesday, November 30, 2010


As I’ve said in the past, the key to avoiding weight loss plateaus is changing things up. They’ve been at it for two months, and in most cases are seeing their weight level off. This means we need to shake things up yet again.

Once they’ve had high intensity interval training, it’s time to start combining it with their resistance training. For these Level III workouts, we’re combining cardio intervals with exercises that use their own body weight, like pushups, body squats, sit-ups, and pull-ups.

After walking for a short while to warm up, they started jogging ¼ mile on the treadmill—in the warmer months, we actually take them out to the football field and have them run a lap there. After that, they did 25 pushups, 25 body squats, and 25 sit-ups. Then they took off for another ¼ mile lap. Here’s what it looks like:

• Run ¼ mile
• 25 pushups
• 25 body squats
• 25 sit-ups
(Do a total of 4 times)

The goal is to do the ¼ miles as fast as possible. For some people this is a walk/run. For others, it’s a faster jog. Once you’re in better shape, it’s more like a sprint. Once you get around, you knock off the pushups, body squats and sit-ups as quickly as possible without stopping.

By the time you get done, you’ll have jogged a mile and completed 100 pushups, 100 body squats, and 100 sit-ups. It’s a full body workout that doesn’t take very long to complete, but if you’re pushing hard, you’ll be pretty gassed when you finish.

A good goal would be to try in finish in less than 30 minutes. Once a month, try the workout again and see if you can improve on your time.

This week’s winner was Nikki Johnson, who lost about half a pound. Next week, we’ll talk about the even more intense Level IV workouts. In the meantime, why don’t you give this one a try? Good luck!

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