Green Smoothies

A friend shared this site with me http://the-holistic-you.com

Week 2 Modifications

• Cardio workout- added 25 min. on elliptical
• Cardio Strength- increased speed to 4.1
• Speed- increased speed to 4.3

Week 3 Modifications

• Cardio Strength- add one more treadmill set and do 75 side-to-side sit-ups in between
• Speed- do two minutes at 4.3 and 1 minute recovery

Beginner Power Mix Workout

Total Time= 33 min

6 min. stationary bike level 6

Minutes	Speed	Elevation
0-1 min.	2.0	0
1 min.- 1:30	1.8	Walk on your toes
1:30-2	1.8	Walk on your heals
2-2:30	1.8	Walk on your toes
2:30-3:00	1.8	Walk on your heals
3-4	1.8	6
4-5	2.8	1
5-6	3.3	0
6-7	4	0
7-8	3.3	0
8-9	4	0
9-10	3.3	0
10-11	4	0
11-12	3.3	4
12-13	3.3	5
13-14	3.3	6
14-15	3.3	7
14-15	3.3	7
16-17	3.3	8
17-18	3.3	7
18-19	3.3	6
19-20	3.3	5
20-21	3.3	4
21-26	3	0
26-27	2.8	0

Stretch Calves

Fajitas on the Grill

Beginning Cardio Strength workout

Total time= 45 min.

Minutes	Speed	Elevation
0-1 min.	2.0	0
1 min.- 1:30	1.8	Walk on your toes
1:30-2	1.8	Walk on your heals
2-2:30	1.8	Walk on your toes
2:30-3:00	1.8	Walk on your heals
3-4	1.8	6
4-5	2.8	1
5-6	3.5	0
6-7	4	0
7-8	3.5	0
9-10	4	0
10-11	3.5	0
12-13	4	0
14-15	3	0
15-16	2.8	0

Stretch calves

 Repeat 2 times:

• 10 overhead shoulder presses (10 lbs)
• 15 squats
• 10 bicep curls (10 lbs)

Minutes	Speed	Elevation
0-1 min.	2.0	0
1 min.- 1:30	1.8	Walk on your toes
1:30-2	1.8	Walk on your heals
2-2:30	1.8	Walk on your toes
2:30-3:00	1.8	Walk on your heals
3-4	1.8	6
4-5	2.8	1
5-6	3.5	0
6-7	4	0
7-8	3.5	0
9-10	4	0
10-11	3.5	0
12-13	4	0
14-15	3	0
15-16	2.8	0

Stretch your calves

Repeat 2 times:

• 10 modified push-ups (knees on ground)
• 10 reverse flies with hand weights (5 lbs.)

Notes: Next time try moving up to 4.1

Beginner Hill Interval Workout

Total time= 40 minutes

Minutes	Speed	Elevation
0-0.30	1.8	Walk on your toes
0.30- 1 min	1.8	Walk on your heels
1-2	2.8	6
3-4	3	0
4-5	3.3	0
5-6	3.3	9
6-7	3.3	12
7-9	3	12
9-10	3.5	0
10-11	4	3
11-14	2.8	15
14-15	3	9
16-17	3	0
18-19	2.8	0

Stretch calves

Do two sets of the following:
1.) 15 squats
2.) 15 lunges

10 minutes at stationary bike level 3

My Notes: Next time try adding more levels to gradually build up to elevations.

Beginner Speed Workout

Total 21 minutes

Minutes	Speed	Elevation
0-0.30	1.8	Walk on your toes
0.30- 1 min	1.8	Walk on your heels
1-2	2.8	6
3-4	3	0
4-5	3.3	0
5-8	3.5	0
8-11	4.2	0
11-12	3.5	0
12-14	4.2	0
14-15	3.5	0
15-17	4.2	0
17-18	3.5	0
18-19	3.3	0
19-20	3.0	0
20-21	2.8	0

Stretch calves

Healthy eating tip Try to eat 5 servings of fruits and vegetables every day.


My Notes: Next time try adding one more set up speed intervals and try going up to 4.3.

Beginner Cardio Strength Workout

Total time= 36 min.

Minutes	Speed	Elevation
0-1 min.	2.0	0
1 min.- 1:30	1.8	Walk on your toes
1:30-2	1.8	Walk on your heals
2-2:30	1.8	Walk on your toes
2:30-3:00	1.8	Walk on your heals
3-4	1.8	6
4-5	2.8	1
5-10	3.5	1
11-15	3.5	1
16-17	4	6
17-18	3.3	1
18-19	3	1
19-20	2.8	1

Stretch calves

 Repeat 2 times:

• 10 overhead shoulder presses (10 lbs)
• 15 squats
• 10 bicep curls (10 lbs)

Minutes	Speed	Elevation
0-1 min.	3.5	4
1-2	4	6
3-4	3.3	1
4-5	3	1
5-6	2.8	1

Stretch your calves

Repeat 2 times:

• 10 modified push-ups (knees on ground)
• 10 reverse flies with hand weights (5 lbs.)

Snowshoeing

1 hour