Whether it’s with Biggest Loser groups, or folks in the gym, I like to teach four levels of workouts. They range from basic to difficult in a progression that keeps the body changing.
Level 1 workouts use the machines; Level 2 workouts use basic free weight exercises with dumbbells and exercise balls. Level 3 workouts start combining the high intensity interval training (HIIT) with strength training.
Level 4 workouts are the toughest, using both free weights and body weight movements and sometimes, cardio, in a circuit that keeps the heart rate up while still giving you a great muscular strength and endurance workout. They are real calorie blasters!
After showing the Biggest Losers how to do HIIT on the cardio equipment, the next step was teaching them a Level 3 workout where they start to combine the HIIT workouts with their strength training workouts. They did this one a couple weeks ago.
They ran ¼ mile on the treadmill, then went in the workout room and did 25 pushups, 25 body squats, and 25 sit-ups. They did this four times (4x) for a total of one mile running, and 100 pushups, 100 body squats, and 100 sit-ups.
When the weather’s nice and it isn’t dark outside, that’s a good one to do at the football field. That way they can run their ¼ miles around the track, and the pushups, squats and sit-ups on the grass. It was just as intense in the gym, though.
The Level 4 workout they learned was pretty tough, too. Each person started at a different station and did 50 seconds of one exercise, and then had 10 seconds to switch stations.
1. Wall Ball—tossing a soft 10 lb medicine ball on the wall, catching it, and squatting; works the lower body (hips & thighs), and your pushing muscles (chest, shoulders, triceps).
(KB) swings—works the lower body, pulling muscles (upper back & biceps), and pushing muscles (shoulders). Bell
3. BOSU Pushups—on a BOSU trainer; works pushing muscles and your core.
4. Box Jumps—on a 12-24” step; works the lower body muscles.
5. Single Arm (SA) Dumbbell (DB) Curls—works the pulling muscles.
6. AB Routine #1-4—crunches, crunches with legs in the air, sit-ups crossing to each side, and leg lifts; works your upper and lower abdominals and your obliques.
They did each exercise until they’d completed one circuit. Then they repeated the whole thing until they had gone around a total of four times, in just 24 minutes.
Give it a try. If you’re not sure how to do some of the movements, get with someone who does. Feel free to contact me with questions at www.facebook.com/tomdolanfitness .
This week’s Biggest Loser was Michelle Clark, who lost 2.2% of her body weight and 3.2 lbs. Nikki Johnson was second, losing 1.3% and 3.0 lbs, and Darcy Midgley placed third, losing 1.2% and 2.6 lbs.